Saturday 6.18.20

July 18, 2020

 

 

Saturday 6.18.20

 

Mobility: 

 

Dynamic W/U: 

Hip Fire Hydrants x10e

Scorpions 

Circles Fwd/Bckwd

Mt CLimbers x5e 

Spiderman w Reach x5e 

Ballistic Hamstring x5e 

Air Squat x10 

Pushup to Inchworm x5 

Knee Tuck into Toe Touch x5e

Pogos for Speed x10s 

 

WOD: For Time (22m CAP) 

CrossFit Version: 

Run 1 mile or 50 Squat Thrusts 

 

3 rounds:

30 Pushups

30 Alt BW V-Ups

30 DB/KB  DL

 

Run 1 mile or 50 Squat Thrusts

 

Fundamentals Version: 5RFT 

Run/Walk 300m or 10 Squat Thrusts 

15 Pushups/Kneeling Pushups

15 Alt BW V-Ups

15 DB/KB DL or BW Goodmornings  

 

Modifications

  1. Run - Walk - Row - Bike 

  2. Pushups - Kneeling PU 

  3. DB/KB DL - BW Goodmornings

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