CrossFit — May 20, 2020



5:00 General Mobility
:30 Plank Hold
8 1-arm Russian Swings each arm
10 Alt Lunges
:30 Extended Plank Hold
5 Hang Power Cleans + 5 Jerks each arm
10 Alt Jumping Lunges
6 Alt Hang Clean and Jerks
Metcon (Time)
4 Rounds for Time
20 Jumping Lunges
30 Alternating Hang Clean and Jerks
100m Weight OH Carry

*For the carry, hold an object with both hands if able. Otherwise try to use each arm equally.
*If your weight is very aggressive, reduce the reps of the hang clean and jerks 20-30% (20-24 reps)

Accessory Work
12:00 EMOM
A) :40 Pause Russian Twists
B) :40 Forearm Plank Hold
*Each Russian Twist should have a :01 pause at the center position as well as at the end range position (left/right)

5 Rounds for Quality
5 Single Leg Deadlifts each leg
10 Single Leg Glute Bridges each leg
*if able, try to make the bridges more challenging by either placing your weight on your hips or performing with the working foot elevated on a box, chair, etc