Day 1
Part A
Work up to a heavy Back Squat double
Part B - CrossFit Open Workout 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches 35#
15 box jump-overs 20”
Day 2
Part A
5-6 Sets
3 Clean and Jerks
Part B
200m Run
10-9-8-7-6-5-4-3-2-1 Deadlifts
1-2-3-4-5-6-7-8-9-10 Knees to Elbows
200m Run
10-9-8-7-6-5-4-3-2-1 KB Swings
1-2-3-4-5-6-7-8-9-10 Back Extensions
200m Run
Courtney I’m going to sub some of these movements so we don’t destroy your back.
Day 3
Part A
10 Intervals
3 Squat Tuck Jumps
100m Sprint
Part B
AMRAP 20
100ft DB Lunges 15/25
30 Ball Slams
20 Pullups