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CrossFit — June 17, 2020

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6.17.20
During Exanded Phase 1 and Phase 2 of reopening, all classes are limited to 5 members.  Specialty classes will be put on hold at this time to prioritize CrossFit classes.  Please reserve your class up to 24 hours in advance, and cancel no later than 2 hours in advance.

Warm-up
Hip, Knee and Ankle Rotations
200m Run
:30 Squat Hold
10 Up Downs
5 Hang DB Snatches Each Arm
10 Air Squats
5 Burpees
5 Double DB Hang Snatches
:30 Squat with Reach
5 Devil’s Presses
Front Squat (Every 2:00 x 8: 5-4-3-2-5-4-3-2)
*sets @ 50-60-70-75-60-70-75-80% 1 Rep Max
*home modification: 5-4-3…Goblet Squats every 2:00. Normal tempo on 5s, :05 descent on 4s, :05 descent with :02 pause @ bottom on 3s
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
200m Run
4 Devils Presses 50/35

*Health and Fitness: 35/25. Non Runners perform 50 Jumping Jacks