CrossFit- July 4, 2020
Saturday
Warm-up
Shoulder to Floor: 2 Minutes Each Side
Seal Pose: 2-3 Minute Hold
Down Dog: 2 Minute Hold
ACTIVATION
Run Warmup
800m Run
3 Rounds
:20 Second Hollow Rocks
15 Banded Pull Aparts
10 DB Strict Press (Alternating)
5 Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon (Time)
Fitness & Performance
Partner "Glen" in 40:00:
50 Clean and Jerks
1- Mile Run
60 Pull-ups
1- Mile Run
80 Burpees
Partner "Glen" in 40:00:
50 Clean and Jerks
1- Mile Run
60 Pull-ups
1- Mile Run
80 Burpees
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