CrossFit- July 22, 2020

 In WOD
Wednesday

Warm-up
MOBILITY

Straddle Stretch – 1-2 minutes

Foam Roll T-Spine – 2 minutes

ACTIVATION
For 7 minutes at a controlled pace:
10 Scap Pull-ups
10 Bar Kips Arch to Hollow
50 ft. walking lunge
30 second hollow hold

*Move through this circuit as many times as 7 minutes will allow at a controlled pace.

Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats
6 Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats
6 Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats
6 Burpees

Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (95/65)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")

Metcon (AMRAP – Rounds and Reps)
RX+
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24"/20")

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