CROSSFIT 190520

1. Warm Up + Mobility

<10:00 total>

1 Round:

  • 200m Run

  • 5 Spiderman + Reach (each side)

  • 10 Walkouts

  • 10 Burpees

  • 5 Warrior Squats (each side)

  • 10 Prisoner Squats

2. Skill

<15:00 total>

Tempo Back Squats (7s down, :03 pause in bottom), :60 rest between sets:

  • Set #1 - 1 @58%

  • Set #2 - 1 @60%

  • Set #3 - 1 @62%

  • Set #4 - 1 @64%

  • Set #5 - 1 @66%

  • Set #6 - 1 @68%

  • Set #7 - 1 @70%

Then 2 Sets:

  • :30 (at bottom) Back Squat Hold (61/43)

3. WOD

<35:00 total>

“Wall Street”

3RFT (TC=30:00):

  • 800m Run

  • 40 KB Swings (20/12)

  • 40 WB shots (6/4, all at men’s target height)