CrossFit- July 3, 2020

 In WOD
Friday

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

Laying Front Rack Stretch 2 Minutes

Child’s Pose: 1 Minute

ACTIVATION
3-4 Rounds:
200 Meter Run
15 Russian Kettlebell Swings
12 Kettlebell Goblet Squats
9 Lateral Box Step-ups (Each Side)
6 Inchworms

Metcon (Time)
Fitness
5 Rounds For Time:
10 Double Dumbbell Thrusters
20 Dumbbell Plank Rows (10/side)
30 Box Steps Ups (18-20 inch box)
Metcon (Time)
Performance
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row

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