CrossFit- May 18, 2020

 In WOD
Monday

Warm-up
MOBILITY
Banded Tricep Stretch 1-2 Minutes Each Side

Couch Stretch 1-2 Minutes Each Side

Pigeon Pose 1-2 Minutes Each Side

ACTIVATION
2-3 Sets
5 Inchworms
10 Russian Kettle Bell Swings
10 Horizontal Ring Rows
10 Air Squats w. 2 Second Pause at the Bottom
10 Calorie Row

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

Fitness & Performance – Tempo Front Squats (Weight)
Every 1:30 x 5
5 Front Squats @32X1
Metcon (Time)
Fitness
In 15:00:
35 Air Squats
7 Strict Pull Ups
15 Russian KBS (72/53)
rest 1:00 B/t rounds
Metcon (Time)
Performance
In 15:00:
3 Rounds:
50 Air Squats
7 Strict C2B
10 Hang Power Cleans (115/80)
Metcon (Time)
RX+
In 15:00:
3 Rounds:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)

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