CROSSFIT 190422

1. Warm Up + Mobility

1 Round:

  • 5 Spider-Mans + Reach (each side)

  • 5 Walkouts

  • 5 Hand-on-the-Toes Good Mornings

  • 5 Warrior Squats (each side)

  • 10 Prisoner Squats

  • 10 Burpees

Then, in the remaining time:

  • Stretch on your own

2. Skill

Back Squat:

  • 6 Reps @ 69%

  • 3 Reps @ 74%

  • 6 Reps @ 69%

  • 3 Reps @ 79%

  • 6 Reps @ 69%

  • 3 Reps @ 84%

* Rest 2:00 between sets.

3. WOD

“Marathon Monday”

2RFT (20min cap):

  • 200 Meter Run, 22 Hand Release Push-ups

  • 200 Meter Run, 22 Kettlebell Swings (24/16)

  • 200 Meter Run, 22 AbMat Sit-ups

  • 200 Meter Run, 22 Air Squats

  • 200 Meter Run, 22 Box Jumps (24"/20")