Workout of the Day: Monday, 3.19.18

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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:
2 sets:
10 Theraband Pass Thru
10 Theraband Pull apart
10 Theraband OHS
10 Duck Walk
10 Cossack squat
10 False Grip Ring Row
5 Inchworm

STRENGTH:
A. Every 90 seconds x 7 (10:30)
Hang Snatch Pull + Hang Snatch + OHS
-build in weight across 7 sets

B1. Ring Muscle-up x 3-5 x 3 sets
B2. L-sit x :10 x 3 sets
--if possible, do L-sit after reaching extension on your final muscle-up

CONDITIONING:
5 rounds for time:
7 Overhead Squat (95/65)* (135/95)**
7 Ring Dip
time cap: 11 minutes

FINISHER:
90/90 Box breathing @4444 x 2 min
Tabata Flutter Kicks (:20/:10 x 8)

Justin McClintock