CrossFit- July 6, 2020

 In WOD
Monday

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

Rig Squat Hold: 1 Minute

Scorpion Stretch – 1-2 Minute Each Side

ACTIVATION

7:00 For Quality
:30 Row/Bike
:20 Inchworms
:20 Strict Pull ups/ Ring Rows
:20 Wall Squats

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

Fitness & Performance – Front Squats (Weight)
On the 3:00 x 5 sets increasing:
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 2 reps
Metcon (Time)
Fitness
In 20:00
21-15-9:
Hanging KTE
Hang Power Snatches (45/35)

Directly Into…

9-15-21:
Calorie Erg
Overhead Squats (45/35)

Metcon (Time)
Performance
In 20:00
21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Erg
Overhead Squats (95/65)

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