CrossFit – Wed, May 15
Warm-Up
Warm-Up
OPTIONAL MOBILITY ROUND
5 Inchworm + Push Up + Bootstrapper*
5/5 Groiner w/ Twist
10 90/90 Hip Openers
5 Tempo Air Squats (31X1)
*Walk hands out to plank, do a push up, walk hands back to feet, grab toes, drop hips to a bootstrapper, bring hips back up, then walk it out for another rep.
Into…
2 ROUND
5 Up-Downs (RND 2: Burpees)
10 Cossack Squats
5 Strict Press
10 Air Squats (RND 2: Jumping Air Squats)
Into…
1-2 ROUNDS
4 Muscle Cleans
8 Elbow Punches
6 Push Press
6 Front Squats
Strength – All
Back Squat (ON A 18:00 RUNNING CLOCK…
Build to a Mod-Heavy 5-Rep Back Squat)
Workout – Performance
5 ROUNDS FOR TIME (Time)
15 Thrusters (75/55)
10 Burpees Over Bar
(Score is Time)
KG BB: (35/25)
Workout – Fitness
5 ROUNDS FOR TIME (Time)
15 Thrusters (65/45)
10 Burpees
(Score is Time)
KG BB: (30/20)
Optional Cool Down – All
FOR QUALITY
1:30 Hurdler Stretch (R)
1:30 Hurdler Stretch (L)
1:00 Butterfly Stretch
1:00 Saddle Stretch
1:00 Corpse Pose
(No Measure)
(Score is Weight)