CrossFit- June 26, 2020

 In WOD
Friday

Warm-up
MOBILITY
Squat Hold : 1-2 Minutes Each Side

Child’s Pose on Box: 2 Minutes

Butterfly Stretch – 2 Minute Hold

ACTIVATION
2-3 Rounds For Quality:
:20 Second PVC OH Squats
:20 Second Banded Pull Aparts
:20 Second Active Spiderman

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

Fitness & Performance – Back Squat (Weight)
Every 3:00 x 5
Build to a heavy set of 5 reps
Metcon (Time)
Fitness
30-20-10-20-30:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)
Metcon (Time)
Performance
21-15-9-15-21: Empty Barbell
Hang Power Snatch
Thrusters
Metcon (Time)
RX+
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

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