CrossFit- February 11, 2020

 In WOD
Tuesday

Warm-up
MOBILITY
Lats Foam Roll:
1 Minute Each Side

Banded 3-Way Shoulder:
45 Seconds Each Direction

Puppy Pose/Handstand Hold Stretch: Accumulate :45

ACTIVATION
3 Rounds
10 Calorie Row
10 Ring Rows

3 Rounds
60 Second Single Arm Dumbbell Farmers Carry (30 Seconds Each Side)
30 Second Superman Hold

3 Rounds
20 Air Squats
5 Inchworms

Metcon (4 Rounds for reps)
Fitness
4 rounds :30 on/:30 off
1) Strict Pull-ups
2) Cal Bike
3) Hand Release Push-ups
4) Cal Row
Metcon (4 Rounds for reps)
Performance
4 rounds :30 on/:30 off
1) Strict Pull-ups
2) Cal Bike
3) Strict HSPU
4) Cal Row

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