CrossFit WOD 7/28/20

Warm-up

0-5:00

Briefing

5:00-25:00

Arm Swings

Leg Swings

Foam Roll

High Hang Power Clean

Low Hang Power Clean

Power Clean

Back Squat

Push Press

Go over movements for metcon

25:00-50:00

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 5 Rounds increasing weight each round

1 Round consists of 7 unbroken sets of the complex

Workout of the Day

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    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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