Monday 2.22.16 Countdown to 2016 CrossFit Open

Cycle 4 Day 26


Warm-up:  Dynamic warm-up around the mats, 3 position Lunge, Couch stretch, PVC pass thru's, then get after it!!!

1. Primer*
AMRAP 3 minutes
5 Bar facing burpees
5 Deadlift 135/95lbs
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

2. Met-Con
Sumo DLHP 135/95lbs
Thrusters 135/95lbs

3. Interval Work
3 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes