160304 – Assault bike fun

Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization

Health and Fitness
A. 3 sets
A1. Deadlift x 4-6 reps, rest 60s
A2. Hollow holds x30s, rest 60s

B. For max reps:
3 Minutes of Assault Bike (for calories)
Rest 2 minutes
3 Minutes of Burpee Box Jumps

Classic:
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Power Clean x 3 reps

immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps

(If you are doing the open on Saturday then keep the weight light but work on the movement)

B.For max reps:

3 Minutes of Assault Bike (for calories)
Rest 2 minutes
3 Minutes of Burpee box jumps

Mobility of choice