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CrossFit 5/18/2022
Warm-up
0:00-18:00 Coach's Brief/Warm Up
2 Round
10 Air Squat
10 Spiderman Lunge
10 Cossack Squat

2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 Good Morning

2 Round
10 Iron Cross Stretch
10 Cat Cow stretch
10 90/90 Hip Stretch

2 Round
5 Goblet Squat
10 Russian Swing
10 Deadlift
Weightlifting
18:00-40:00 Strength
1a: Deadlift (8@60%, 8@65%, 6@70%, 6@75%)
1b: Strict Pull Up (4 x 6-12)
1c: Seated DB Press (4 x 10)
Metcon
40:00-42:00 Set Up For WOD
42:00-55:00 Workout
55:00-60:00 Clean and Sanitize Station
Metcon (Time)
3 RFT

75 Double Under
15 Deadlift (225/155)
15 Bar Facing Burpee
BrewCity Home WOD
3 RFT

75 DU
30 DBs DL
15 DB Facing Burpee
 
 
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