CrossFit- February 5, 2020

 In WOD
Wednesday

Warm-up
MOBILITY
Laying Front Rack Stretch:
1-2 Minutes

Couch Stretch:
1-2 Minutes Each Side

Child’s Pose:
1-2 Minutes

ACTIVATION
3 Minutes Easy Bike/Row
3 Minutes of Warm up Complex
2 Minutes Moderate Bike/Row
2 Minutes of Warmup Complex
1 Minute Faster Bike/Row
1 Minute of Warmup Complex

Warmup Complex:
5 Ring Rows
10 Slow Air Squats
20 Second Side Plank (Each Side)

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

Metcon (5 Rounds for reps)
Fitness
5 rounds:
AMRAP 3:00
5 DB/KB RDL
5 DB/KB Bent Rows
5 DB/KB Push Jerks
rest 3:00

AMRAP 3:00
5 DB/KB Front Squats
5 DB/KB Curls
5 DB/KB Floor Press

Metcon (5 Rounds for reps)
Performance
5 rounds:
AMRAP 3 minutes
rest 3 minutes
AMRAP 3 minutes
___________________
3 "Macho Man" Complexes (95/65)
3 "Macho Man" Complexes (115/85)
3 "Macho Man" Complexes (135/105)
3 "Macho Man" Complexes (155/125)
3 "Macho Man" Complexes (175/145)
1 Round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks

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