CrossFit- May 19, 2020

 In WOD
Tuesday

Warm-up
Child’s Pose on Box: 1-2 Minutes

Wrist Stretch: 1-2 Minutes Each Side

Calf Stretch: 1-2 Minutes Each Side

Activation
2-3 Sets
5 Inchworms
30 Second Hollow Hold
10 Horizontal Ring Rows
30 Second Arch Hold

Metcon (Time)
Fitness
In 30:00 @ sustainable pace
1 Round:
180 Single Unders
800 Meter Run
30 Burpees

2 Rounds:
120 Single Unders
400 Meter Run
20 Burpees

3 Rounds:
80 Single Unders
200 Meter Run
10 Burpees

Metcon (Time)
Performance
In 30:00 @ sustainable pace
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

Metcon
WOD B (Optional)
On the 0: 30/25 Cal Row
On the 3: 25/20 Cal Row
On the 5: 20/15 Cal Row

On the 7: 30/35 Cal Row
On the 10: 25/20 Cal Row
On the 12: 20/15 Cal Row

On the 14: 30/25 Cal Row
On the 17: 25/20 Cal Row
On the 19: 20/15 Cal Row

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