CrossFit- September 8, 2020

 In WOD
Tuesday

Warm-up
400m Run

MOBILITY
Calf Stretch on Post: 1 Minute each side
Foam Roll Lats: 1 Minute each side

ACTIVATION
6:00 for Quality
15 Standing Calf Raises
15 Band Good Mornings
15 DB Strict Presses

Fitness Push/Pull (Weight)
EMOM 16:
1) 6 Single Arm Push Press
2) 8 Strict Pull-ups
3) :45 Ring FLR
4) 20 Abmat Sit-ups
Performance Push/Pull (Weight)
EMOM 16:
1) 6 Single Arm Push Press
2) 10 Strict C2B
3) :30 Ring Dip Support Hold
4) 12 T2B
Metcon (6 Rounds for reps)
Fitness & Performance
On the 4:00 x 6
20/15 Calorie Row
200m Run

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