CROSSFIT

OHS Technique

MetCon

For Reps

:00 – 1:00

Med Ball Slams

1:00-3:00

Med Ball Cleans

3:00-6:00

Wall Balls (W:14′ M: 20′)

6:00-10:00

Med Ball Situps

10:00-15:00

OH Med Ball Lunge Walk

(W:14lbs M: 20lbs)

Strength

OHS 8-8-8-8-8

CROSSFIT

Mobility

Forearms/Delts/Chest/Triceps

Skill

Ring Dip/HSPU/Pushup

MetCon

“JT”

21-15-9 For Time of:

HSPU

Ring Dips

Pushups

CROSSFIT

Open 15.1 Movement Standards/Tactics (Rx/Scaled)

MetCon

Open 15.1

Click here to view the Open workouts, and here to view our individual/team roster and perhaps sign up for the Open?!?

CROSSFIT

Mobility

Hamstrings/Hips

Strength

Back Squat 5-5-5-5

Deadlift 3-3-3-3

Mobility

Hamstrings/Hips

CROSSFIT

Skill

Back Rack

Power Snatch Technique

Strength

BTN Push Jerk 4-4-4-2-2-2

MetCon

“Isabel”

For Time

30 Snatches (95/135#)