CrossFit- June 29, 2020

 In WOD
Monday

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

Pigeon Pose: 1-2 Minutes Each Side

ACTIVATION
3 Sets
15 Calorie Row
15 Glute Bridges
15 Air 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 Squat (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 18:
3 Strict Pull-ups
6 Push Presses (95/65)
9 Deadlifts (95/65)
12 Wallballs

Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 18:
6 Strict Pull-ups
9 Push Presses (115/85)
15 Deadlifts (115/85)
21 Wallballs (20/14)

Metcon (AMRAP – Rounds and Reps)
RX+
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

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