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CrossFit WOD, May 24, 2018

CrossFit WOD, May 24, 2018

180524

Warm-up
Active Recovery Warm Up:
400M Run
4 Inch Worms, 12 Walking Lunges, 15 Good Mornings, 15 Hip Ups
500M Row
10 PVC Pass Through, 10 PVC Press, 10 PVC Pass Through in Squat

T-Spine Stretch :30//:15 x 4
Fragon 1:30 ea.
Pancake 2:00

Metcon
Functional Bodybuilding:
3 Rounds or 12 minutes
30 KB Deadbugs
10 Sots Press
15 Plate/KB Straight Legged Sit Up
:10 – :30 Top of Ring Hold
Metcon (Time)
30* Clean and Jerks w/ KB 53/35
30 RKBs
15* Front Rack KB Squat
30 RKBs

*each, so 30 CJ each and 15 squat each (split up however you want)
**use the same weight for the whole series