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CrossFit — May 1, 2020

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5.1.20

Warm-up
5:00 General Mobility
3:00 Jump Rope Progressions
:30 Air Squats
5 Hang Cleans + 5 Push Presses each arm
10 Goblet Squats
10 Alt Hang Clean and Jerks
Metcon (Time)
For Time
120-90-60-30 Double Unders
60-45-30-15 Goblet Squats
40-30-20-10 Alt Hang Clean and Jerks

*For those with inconsistent Double Unders, can cut the reps in half. For those still learning, perform 30 Penguin Taps each round followed by the prescribed number (120-90-6-30) of Single Unders.

Accessory Work
10:00 EMOM
A) :40 Alt Hollow Crunches
B) :40 Arch Swimmers

Strength+Skill
8 Round Every :30 Circuit (16:00)
A) :20 Bent Over Row (right)
B) :20 Bent Over Row (left)
C) :20 Clockwise Halos
D) :20 Counterclockwise Halos