CrossFit- May 22, 2020

 In WOD
Friday

Warm-up
MOBILITY
Pigeon Pose: 2 Minutes Each Side

Banded Hamstring Distraction: 1 Minute Each Side

ACTIVATION
400 Meter Jog
2 Rounds:
10 Samson Stretch (5 per side)
15 Glute Bridges
15 Second Handstand Hold – 15 Shoulder Taps – 15 Second Handstand Hold
10 Banded Good Mornings

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

Fitness & Performance – Pause Back Squats (Weight)
EMOM 10:
3 Back Squats (2 sec Pause at bottom)
Metcon (AMRAP – Rounds and Reps)
Fitness & Performance
WOD A)
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

WOD B)
3 Rounds in 20:00:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
15 Box Jumps

Choose one WOD, either option A or B

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