CROSSFIT 190510

1. Warm Up + Mobility

<total 20:00 including set up>

1 Round, all with DB:

  • 200m Run

  • 5 Deadlifts

  • 5 Hang Muscle Cleans

  • 5 Strict Presse

  • 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. Skill

<total 25:00 including set up>

Barbell Conditioning

5RFT:

  • 5 Deadlifts (70%)

  • 8 Bench Press (70%)

* Rest < 2 mins

3. WOD

<total 25:00 including set up>

“Spaceship”

AMRAP 20:

  • 200m Run

  • 20/14-cal Row

  • 2 Rounds of “Cindy”

* 1 rd of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats