May 18, 2020

Posted May 17th, 2020 in WOD

CROSSFIT

Warm Up
10/side shoulder rotations
10/side seated shoulder int/ext rotations
10 swimmer hovers
10 lunge and reach
5e bull dogs
Then... 2x
5/side sa thrusters
10 sit ups
15 hollow rocks

A.  EMOM 9
Min 1-3 = 5 press (50%)
Min 4-6 = 5 push press (50%)
Min 7-9 = 5 push jerks (50%)

OR

EMOM 12
Min 1 - 40sec prone W to Y
Min 2 - 3/side sa press + 10sec hold
Min 3 - 8/side sa bent over rows

B. 3 Rounds
30 single arm power clean and jerks
30 v ups
30 pistols

Cool Down
1:00/side pigeon
1:00/side child's pose lat variation

BURN

High Kneex20
Butt kickers x20
Knee pull+ankle rotate x10 each side
Strict Press x8 each side
KB or DB swing x20
Burpee + Hop forward over DBx5
x2

Burn
Every 5:00x4
21 Lat hops
12 Thrusters
21 Lat hops
9 clean and jerks
21 Lat hops
6 devils press

FAMILY

Warm Up
3x
20sec mountain climbers
20sec boot strappers
20sec airplane push ups
20sec jumping lunges

Sweat
21-15-9-15-21
- lunge lunge jump squat
- book press

Challenge
Practice a sport skill or do something creative