CrossFit- July 29, 2020

 In WOD
Wednesday

Warm-up
MOBILITY
Straddle Stretch: 1-2 minutes

Ankle Stretch: 1-2 minutes each

Couch Stretch: 1 minute each side

ACTIVATION
8:00
200m Run
6 Kip Swings Hollow/Arch
6 Push ups
9 Air Squats
9 KBS

Barbell Warm up:
5 Clean Deadlifts
5 Low Hang Muscle Cleans
5 Front Squats
5 Low Hang Squat Cleans

Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 5:
400 Meter Run
1 Round of "Cindy"
Max Squat Cleans (75/55)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
2 Rounds of "Cindy"
Max Squat Cleans (95/65)

Rest 5 Minutes

AMRAP 5:
100 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans (115/85)

Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 5:
600 Meter Run
1 Round of "Cindy"
Max Squat Cleans (115/85)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of "Cindy"
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans (155/105)

Metcon (AMRAP – Rounds and Reps)
RX +
AMRAP 5:
600 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of "Cindy"
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans (185/135)

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