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CrossFit — May 19, 2020

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5.19.20

Warm-up
5:00 General Mobility
3:00 Running Line Drills
400m Warm Up Run @ 80%
10 Plank Walk Ups
10 KB Deadlifts
5 Inchworm Push Ups
10 Russian Swings
5 PERFECT Push Ups
10 American Swings
Metcon (Time)
For Time
800m Run
40 Push Ups
60 American Swings
800m Run
2 Rounds of:
20 Push Ups
30 American Swings
800m Run
4 Rounds of:
10 Push Ups
15 American Swings

*Each "round" begins with an 800m run and consists of a total of 40 Push Ups and 60 KB Swings.
*Scale Push Ups to an elevated position on box, bench, etc or to knees as needed. You should be able to perform 10+ repetitions when fresh of the variation that is right for you.
*For those unable to run, perform 1:00 Flutter Kicks, 1:00 Wall Sit, 1:00 Flutter Kicks, 1:00 Plank Hold

Accessory Work
4 Rounds for Quality
:30 Bird Dogs Side 1
:30 Bird Dogs Side 2
20 Hollow Rocks
1:00 Rest

Strength+Skill
10 x :30 Work, :30 Rest
1 Squat Clean + 2 Hang Squat Cleans + Max Front Squats
*Perform with a different arm each round so that each arm performs 5 total rounds