CrossFit- June 24, 2020

 In WOD
Wednesday

Warm-up
MOBILITY
Banded Tricep Stretch: 2 Minutes Each Side

Banded Hamstring Pull-Downs: 1 Minute Each Side

Butterfly Stretch – 2 Minute Hold

ACTIVATION
3 Rounds:
5 Russian Baby Makers Video
10 Calorie Bike
15 Banded Pull-Aparts Video

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

Metcon (3 Rounds for reps)
Fitness
[On the 0:00] 1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00] 2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00] 3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks (50/35)
Metcon (3 Rounds for reps)
Performance
[On the 0:00] 1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00] 2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00] 3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)
Metcon (Time)
Performance
Capacity Builder
For Time:
21-18-15-12-9-6-3:
Unbroken Deadlifts (185/135)

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