CrossFit- May 22, 2020
Friday
Warm-up
MOBILITY
Pigeon Pose: 2 Minutes Each Side
Pigeon Pose: 2 Minutes Each Side
Banded Hamstring Distraction: 1 Minute Each Side
ACTIVATION
400 Meter Jog
2 Rounds:
10 Samson Stretch (5 per side)
15 Glute Bridges
15 Second Handstand Hold – 15 Shoulder Taps – 15 Second Handstand Hold
10 Banded Good Mornings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Fitness & Performance – Pause Back Squats (Weight)
EMOM 10:
3 Back Squats (2 sec Pause at bottom)
3 Back Squats (2 sec Pause at bottom)
Metcon (AMRAP – Rounds and Reps)
Fitness & Performance
WOD A)
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
WOD A)
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
WOD B)
3 Rounds in 20:00:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
15 Box Jumps
Choose one WOD, either option A or B
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