JAN 26TH, 2019 OPEN PROGRAM

Warmup: 1250m chill row

Mobility:

3 min standing straddle (1 min left, right and center)

2 min dragon right leg

2 min dragon left leg

2 min butterfly

2 min puppy dog

2 min thread the needle left arm

2 min thread the needle right arm

2 min single arm T stretch left

2 min single arm T stretch right

1 min bar hang

Accessory: 30 pushups + 10 v-ups x 4 rnds nft

Workout: 500m row + 5 cj 185/125# + 10 box jumps 30/24# x 4 rnds for time´╗┐

Margaux 2019

2750 m chill run

30 min mobility

MAX SNATCH

MAX CLEAN N JERK

MAX SQUAT

METCON 1

"5 min on 2 min rest x 4 rounds

6 box db step overs 80/55 (24/20) + 8 burpees + 10 C2B + 15/12 cal row - start where you leave off "

rest as needed

METCON 2

200 m farmer carry + 20 s20h 50/35 + 200m run x 2 rounds

rest as needed

METCON 3

50 wallballs 20/14# + 15 bmu x 3 rounds

Margaux AlvarezComment