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CrossFit 5/12/2020
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
20:00-40:00 Strength
1a: Deadlift (8@55%, 8@65%, 4@75%, 4@80%)
1b: Ring Rows (4 x 12)
Metcon
40:00-42:00 Set Up For WOD
42:00-58:00 Workout
58:00-60:00 Clean and Sanitize Station
1: Metcon (AMRAP - Reps)
AMREP 6

6 Deadlift (135/95)[185/125]
6 Hang Power Clean
6 S2O
Rest 2:00
2: Metcon (AMRAP - Reps)
AMREP 4

4 Deadlift (155/105)[205/145]
4 Hang Power Clean
4 S2O
Rest 2:00
3: Metcon (AMRAP - Reps)
AMREP 2

2 Deadlift (185/125)[225/155]
2 Hang Power Clean
2 S2O
BrewCity Home WOD
3 x 5 Min AMRAPS

10 KB Deadlift
10 Russian Swing
10 Goblet Squat
Rest 2:00 Between Rounds
 
 
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