CrossFit- March 16, 2020

 In WOD
Monday

Warm-up
MOBILITY
Spiderman Stretch :30 each side

Samson Stretch :30 each side

Child’s Pose: 1 Minute

ACTIVATION
3 Sets
8/6 Calorie Row
5 Inchworms
15 Air Squats
35 Single Unders

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

Metcon (AMRAP – Reps)
Fitness
EMOM 5:
5 RDL @30X1 (heavy)

EMOM 5:
50 Single Unders

EMOM 5:
10 Goblet Squats (53/35)

EMOM 5:
10/7 Calorie Row

Metcon (AMRAP – Reps)
Performance
EMOM 5:
3 Hang Power Clean @ 65% of 1rm (1 inch above knee)

EMOM 5:
40 Double Unders

EMOM 5:
5 Front Squats @ 65% of 1rm

EMOM 5:
12/9 Calorie Row

RX+
3 Clean & Jerks @65 of 1rm
15/12 Calorie Row
Metcon (Time)
Fitness
In 10:00
10-9-8-7-6-5-4-3-2-1
Sit-ups
Push-ups
Metcon (Time)
Performance
In 10:00
10-9-8-7-6-5-4-3-2-1
T2B
HSPU

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