CrossFit- January 11, 2021

 In WOD

Monday

Warm-up
MOBILITY
Foam Roll
1:00 90/90 Rotations
1:00 PVC Pass Throughs

ACTIVATION
3 rounds not for time:
:30 Erg
7 Barbell Kang Squats
7 Scap Pulls + 7 Kip Swings

Fitness & Performance – 20 Rep Back Squat (Weight)
Take 10:00 to build to a HEAVY 2 rep squat (does not need to be a max, but the heavier you go helps the 20 rep feel lighter.) Then, you get 1 attempt at a 20 rep max effort at about 70-80%
Metcon (5 Rounds for reps)
Fitness
EMOM 15
1)12/9 Calorie Erg
2) 5 Front Squats 135/95
3) Max Pull ups
Metcon (5 Rounds for reps)
Performance
EMOM 15
1) 15/12 Calorie Erg
2) 5 Squat Cleans 185/135
3) Max Bar Muscle ups

RX+ 225/145

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