CrossFit- July 1, 2020

 In WOD
Wednesday

Warm-up
MOBILITY
Banded Tricep Stretch: 1 Minutes Each Side

Banded Hamstring Pull-Downs: 1 Minute Each Side

Butterfly Stretch – 1 Minute Hold

ACTIVATION
5 Rounds:
5 Russian Baby Makers
10 Calorie Bike
15 Banded Pull-Aparts

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

Metcon (Weight)
Fitness
On the 2:00 x 5 Rounds:
Round 1: 10 Ring Rows, 10 Deadlifts
Round 2: 10 Ring Rows, 8 Deadlifts
Round 3: 10 Ring Rows, 6 Deadlifts
Round 4: 10 Ring Rows, 4 Deadlifts
Round 5: 10 Ring Rows, 2 Deadlifts
Metcon (Weight)
Performance
On the 2:00 x 5 Rounds:
Round 1: 30% Max Ring Muscle-ups, 10 Deadlifts
Round 2: 30% Max Ring Muscle-ups, 8 Deadlifts
Round 3: 30% Max Bar Muscle-ups, 6 Deadlifts
Round 4: 30% Max Bar Muscle-ups, 4 Deadlifts
Round 5: 30% Max Bar Muscle-ups, 2 Deadlifts
Metcon (Weight)
RX+
On the 2:00 x 5 Rounds:
Round 1: 30% Max Ring Muscle-ups, 10 Deadlifts
Round 2: 30% Max Ring Muscle-ups, 8 Deadlifts
Round 3: 30% Max Ring Muscle-ups, 6 Deadlifts
Round 4: 30% Max Ring Muscle-ups, 4 Deadlifts
Round 5: 30% Max Ring Muscle-ups, 2 Deadlifts
Metcon (5 Rounds for reps)
Fitness
On the 4:00 x 5 Rounds:
5 Burpee + Plate Ground to OH (35/25)
10 Over-and-Back Hops Over Plate
15 Plate Squats
10 Over-and-Back Hops Over Plate
5 Burpee + Plate Ground to OH
Metcon (5 Rounds for reps)
Performance
On the 4:00 x 5 Rounds:
5 Burpee Power Snatch (95/65)
10 Over-and-Back Hops Over Barbell
15 Double Dumbbell Squats (95/65)
10 Over-and-Back Hops Over Barbell
5 Burpee Power Snatch (95/65)
Metcon (5 Rounds for reps)
RX+
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses (50’s/35’s)"

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