CrossFit- June 22, 2020

 In WOD
Monday

Warm-up
MOBILITY
Laying Front Rack Stretch: 1 Minute

Banded Shoulder Distraction: 1 Minute Each Side

ACTIVATION
For Quality
60 Second Bike/Row
6 Inchworms
6 Strict Pull-ups/Ring Rows
6 Broad Jumps

40 Second Bike
4 Inchworms
4 Strict Pull-ups/Ring Rows
4 Broad Jumps

20 Second Bike
2 Inchworms
2 Strict Pull-ups/Ring Rows
2 Broad Jumps

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 (AMRAP – Rounds and Reps)
FItness
AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups

Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike /Row
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike/Row
16 Toes to Bar

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