CrossFit- July 4, 2020

 In WOD
Saturday

Warm-up
Shoulder to Floor: 2 Minutes Each Side

Seal Pose: 2-3 Minute Hold

Down Dog: 2 Minute Hold

ACTIVATION
Run Warmup
800m Run

3 Rounds
:20 Second Hollow Rocks
15 Banded Pull Aparts
10 DB Strict Press (Alternating)
5 Push-ups

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

Metcon (Time)
Fitness & Performance
Partner "Glen" in 40:00:
50 Clean and Jerks
1- Mile Run
60 Pull-ups
1- Mile Run
80 Burpees

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