CROSSFIT 190504

1. Warm Up + Mobility

<total 10 mins include set up>

1 Round, all with DB except Run:

  • 200m Run

  • 5 Deadlifts

  • 5 Hang Muscle Cleans

  • 5 Strict Presses

  • 5 Push Presses

  • 6 / arm: Power Snatches

  • 6 Front Squats

Then:

  • 5 Walkouts

  • 6 Hand on the toes Good Morning

  • 7 Kip Swings (on bar or rings)

  • 8 Pausing Glute Bridges

2. WOD

<total 35 mins include set up>

“Bubba Gump”

3RFT (TC=30:00):

  • 800m Run

  • 30 DB Deadlifts (22.5/15)^2 [KB: 24/16]

  • 30 Burpees

3. Body Armor

<total 15 mins include set up>

2 Rounds with 2:00 rest between each:

  • 9 DB Bench Presses

  • 15 / side: DB Bent-Over Rows (per side)

  • 21 DB Floor Presses

  • 27 Low Banded Rows

1 Round:

  • 100 Banded Push-Downs