CrossFit- January 6, 2021

 In WOD

Wednesday

Warm-up
MOBILITY
Foam Roll
1:00 Pike Stretch
1:00 Couch Stretch

ACTIVATION
6:00 for Quality
:30 Erg
5 Kip Swings + 5 Knee to Elbows
5 Rdl’s
5 Hang Clean Pulls
5 Hang Power Cleans
5 Front Squats

Metcon (AMRAP – Reps)
Fitness & Performance
3 Rounds:

EMOM 3:
12/9 Calorie Erg
EMOM 3:
10 Hang Power Cleans
EMOM 3:
10 Toes to Bar
EMOM 3:
10 Front Rack Lunges

Fitness 95/65
Performance 115/85
RX+ 135/95

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