Workout of the Day: Monday, 3.12.18

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If you're signed up for the CrossFit Open, remember you must enter your own score on the games website so we can vaildate your scores. Please make sure your score is on the site no later than noon today to give us time to check everyone!

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Front Rack Stretch x 1min/side
Pigeon Pose x 1min/side
2 sets:
10 Air Squats
10 Cossack Squats
10 Side Pillar Hip Drop and Reach (5/side)
10 Single Leg Glute Bridge
10 Scap Pull up
5 Kip Swings

STRENGTH:
Clean:
15 minutes to find a 1RM for today

CONDITIONING:
For time:
5 Bar Muscle-up
5 Front Squat (60% of Today's 1RM Clean)
10 C2B Pull ups
10 Power Clean (60% of Today's 1RM Clean)
15 Pull ups
15 Deadlift (60% of Today's 1RM Clean)
15 Pull ups
10 Power Clean (60% of Today's 1RM Clean)
10 C2B Pull ups
5 Front Squat (60% of Today's 1RM Clean)
5 Bar Muscle-up

time cap: 18 minutes

Justin McClintock