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CrossFit — May 13, 2020

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5.13.20

Warm-up
5:00 General Mobility
10 Alt Lunges
8 Push Ups to Down Dog
10 Bent Over Rows each arm
10 Russian Swings
8 Weight OH Lunges (4 reps each arm OH)
3 Renegade Rows each side
Metcon (5 Rounds for reps)
Every 5:00 for 5 Rounds
Each Round as Fast as Possible
10 Renegade Rows (5/5)
20 1-arm OH Lunges
30 Russian Swings

*ensure each arm is overhead for 10 of the lunges each round
*watch video for renegade row tutorial (each rep is a push up and 1 row)

Accessory Work
20-16-12-8-4
2-count Russian Twists
4-count Flutter Kicks

Strength+Skill
4 Supersets
X Floor Presses each arm
:30 Goblet Squat Hold
1:30 Rest
*X is saving 1-2 GOOD reps in the tank on the first set, and that being your target number or remaining sets