CrossFit- February 24, 2020

 In WOD
Monday

Warm-up
MOBILITY
Couch Stretch: 1-2 Minutes Each Side

Banded Hamstring Stretch: 1 Minute Each Side

Banded Lat Stretch: 1 Minute Each Side

ACTIVATION
3 Minute Easy Row

3 Round:
15 Air Squats
30 Second Hollow Hold
45 Second Wall Sit

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

Metcon
Fitness
3 sets:
:45 Goblet Step ups
:30 rest
:30 Strict Chin-ups/CU Practice
:30 rest

3 sets:
:45 Good Mornings @30X1
:30 rest
:45 DB Bench Press @30X1
:30 rest

– Maintain strict tempo
– Choose a weight that allows for 8-15 reps
Performance – Back Squat (Weight)
EMOM 7
3 Back Squats Increasing
starting around 80% of 5rm
Metcon
Performance
3 sets:
:30 Goblet Step ups
:30 rest
:30 Strict Chin-ups
:30 rest

– Choose a weight that
allows for 8-15 reps
Metcon (Time)
Fitness
In 15:00
5 rounds:
9 Goblet Squats
10 Sit-ups
rest :30 b/t rounds
Directly into…..
5 rounds:
7 Burpees
15/12 Cal Row
rest :30 b/t rounds
Metcon (Time)
Performance
In 15:00
5 rounds:
9 Front Squats
7 T2B
rest :30 b/t rounds
Directly into…..
5 rounds:
5 Burpees over bar
18/15 Cal Row
rest :30 b/t rounds

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