CrossFit- May 27, 2020

 In WOD
Wednesday

Warm-up
MOBILITY
T-Spine Foam Roll : 2 Minutes
Couch Stretch: 1-2 Minutes Each Side

Straddle Stretch: 1 Minute

ACTIVATION
3 Rounds:
1 Minute Row
:30 Minute PVC Pass Throughs
:30 Minute PVC Overhead Squats
:30 Minute Alternating Box Step-ups

Metcon (3 Rounds for reps)
Fitness
AMRAP 5:
Buy-In: 150 Single Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 SA Db Front Squats (6 each side)

Rest 5 Minutes

AMRAP 5:
Buy-In: 150 Single Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
10 SA Db Thrusters (5 each side)

Rest 5 Minutes

AMRAP 5:
Buy-In: 150 Single Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 SA Db Clusters (3 each side)

Metcon (3 Rounds for reps)
Performance
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

Metcon
Fitness & Performance
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute

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