CrossFit- June 23, 2020

 In WOD
Tuesday

Warm-up
MOBILITY
PIgeon Pose + Wirst Stretch: 1-2 MINUTES EACH SIDE

Child’s Pose on Box: 2 MINUTES

ACTIVATION
3 Sets
:30 Jump Rope/ :30 Row
10 Lateral Box Step-ups (Each Side)
15 AbMat Sit-ups
20 Air Squats

Metcon (Time)
Fitness
In 18:00
18-15-12-9-6:
Kettlebell Swings (35/25)
Double DB Z Press

After Each Round: 100′ Bear Crawl each round

Metcon (Time)
Performance
In 18:00
18-15-12-9-6:
Kettlebell Swings (53/35)
Kipping Handstand Push-ups

After Each Round: 100′ Bear Crawl each round

Metcon (Time)
RX+
In 18:00
21-18-15-12-9:
Kettlebell Swings (53/35)
Kipping Handstand Push-ups

After Each Round: 50′ Handstand Walk

Metcon (AMRAP – Rounds and Reps)
Fitness & Performance
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows

Metcon (Time)
RX+
In 18:00
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
50′ Single Dumbbell Overhead Walking Lunge (Left)
50′ Single Dumbbell Overhead Walking Lunge (Right)
30 Alternating Pistols
10 Devil’s Press (50’s/35’s)

Recent Posts