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CrossFit 7/3/2020
Warm-up
0:00-17:00 Coach's Brief and Warm Up
15/12 Cal Bike or Row

2 Round
10 90-90 Hip Stretch
10/Side Half Kneeling Ankle Stretch
5 Warrior Squat
5 Inchworm

2 Round
:30 Foam Roll Thoracic Spine
10 Cat Cow Stretch
10 Each Direction Kneeling Wrist Stretches
10 Thread the Needle

2 Round
5 Deadlift
5 Hang Power Clean
5 Tempo Front Squat
Strength
17:00-20:00 Warm to Working Weight
20:00-36:00 Front Squat
36:00-40:00 Sanitize and Set Up for Workout
Tempo Front Squat (8 x 2 @ 78% of 1 RM. 2 Min Intervals)
3 sec pause at bottom
Metcon
40:00-52:00 Workout
52:00-60:00 Sanitize Gear and Station
Metcon (AMRAP - Rounds and Reps)
AMRAP 12

21 AbMat Sit Up
15 Russian Swing (53/35)
9 Push Up
BrewCity Home WOD
Metcon (Time)
AMRAP 18

21 Sit Up
15 Push Up
9 Burpee
 
 
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