Wednesday, June 24, 2020

Warm Up
4 Rounds: :30 Single Unders or Jumping Jacks 10 Bodyweight RDLs -Then- Calf/Achilles Mobility
Crossfit Metcon
3 Rounds For Time:
6 Burpees
9 Deadlifts 185/125
12 Box Jumps 24"/20"
Rest 3 Minutes
For Time:
18 Burpees over bar (lateral)
21 Power Cleans 135/95
36 Box Jump Overs 24”/20” (box facing)
Metcon
EMOM x 20 Min Min 1: 50 Double Unders or Plate Hops/Jumping Jacks Min 2: 20 Alternating Step Back Lunges Min 3: Max Reps Mountain Climbers Min 4: Rest
Metcon Advanced with some Equipment
EMOM x 20 Min Min 1: 50 Double Unders Min 2: 20 Weighted Alternating Step Back Lunges 50/35 Min 3: Max Reps Alternating Dumbbell Snatch 50/35 Min 4: Rest
Post WOD Strength:
3 Rounds: 30 Seconds Max Double Dumbbell Row 30 Seconds Max Chest Slap Push-ups 30 Seconds Max Double Dumbbell Romanian Deadlifts 30 Seconds Max Push-ups
Rest 1 Minute Between Sets
Accessory Work
3 Rounds: 10/10 Windmills :30/:30 Single Leg Glute Bridge
Stretch Sesh!
2 Rounds: 10 Alternating Scorpion Stretches 10/10 Birddogs