CrossFit- May 20, 2020
Wednesday
Warm-up
MOBILITY
Squat Hold: 2-3 Minute Hold
Squat Hold: 2-3 Minute Hold
Table Top Stretch: 1 Minute Hold
ACTIVATION
5 Rounds:
5 Russian Baby Makers
5 Calorie Bike/Row
15 Banded Pull-Aparts
Metcon (5 Rounds for reps)
Fitness
5 Rounds:
AMRAP 3:
3 Plate G2OH (35/25)
6 Push-ups
9 Air Squats
5 Rounds:
AMRAP 3:
3 Plate G2OH (35/25)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
Metcon (5 Rounds for reps)
Performance
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
Metcon
4 Rounds:
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Prisoner Superman Hold
30 Seconds Rest
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Prisoner Superman Hold
30 Seconds Rest
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