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CrossFit — May 21, 2020

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5.21.20

Warm-up
5:00 General Mobility
3:00 Running Line Drills
400m Warm Up Run @ 80%
10 Air Squats
10 Up Downs
10 Jump Squats
5 Burpees
Metcon (4 Rounds for reps)
4 x 5:00 AMRAP, 2:00 Rest
400m Run
30 Sit Ups
Max: Burpees / Jump Squats / Up Downs / Air Squats

*Each of the 4 rounds has a different max rep movement, from Burpees on round 1 down to Air Squats on round 4
*Those unable to run perform 1:00 Flutter Kicks + 1:00 Plank Hold

Accessory Work
4 Rounds for Quality
1:00 Alternating Bottom-Up Pistol Squats
1:00 Turksish Get Ups (right)
1:00 Turksish Get Ups (left)

Strength+Skill
A) Tabata Bent Over Rows
B) Tabata Strict Press
*Tabata is 8 Rounds of :20 Work, :10 Rest
*Alternate the working arm each round so that each arm performs 4 sets of each movement