CrossFit- February 21, 2020

 In WOD
Friday

Warm-up
MOBILITY
Pigeon Pose:
2 Minutes Each Side

Barbell Ankle Stretch:
1-2 Minutes

Barbell Thoracic Opener:
2 Minutes

ACTIVATION
1 Minute
Easy Machine
Plate Lateral Squats
Glute Bridges

1 Minute
Easy Machine
Plate Counterbalance Squats
Walkouts

1 Minute
Easy Machine
Wall Squats
Single Leg Glute Bridges (30 Seconds Each Side)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Fitness – Front Squat Complex (Weight)
On the 1:30 x 7 Build to a heavy
3 bottom up quarter Squats + 1 Front Squat
Performance – Front Squat Wave (Weight)
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

Metcon (3 Rounds for reps)
Performance
AMRAP 3:
Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (175/125)

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