CrossFit- September 11, 2020

 In WOD
Friday

Warm-up
2:00 erg at easy pace

MOBILITY
1:00 Down Dog to Cobra
1:00 Samson Stretches
1:00 Pigeon Pose each side

ACTIVATION
5:00 for quality
:30 Shoulder Taps
10 Box Step-ups each
:30 Erg increasing pace

Metcon (Time)
Fitness
30:00 Running Clock:
4 rounds:
15 Plate Floor Press (45/35)
15 Box Jump overs
15/12 Calorie Erg or 200m
Run
rest 1:00 b/t rounds

rest 5:00

3 rounds:
20/16 Cal Erg
20 Abmat Sit-ups

Metcon (Time)
Performance
30:00 Running Clock:
4 rounds:
15 DB Bench Press (50’s/35’s)
15 Box Jump overs (30/24)
15/12 Calorie Bike
rest 1:00 b/t rounds

rest 5:00

3 rounds:
20 Calorie Row
20 GHD Sit-ups

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