CrossFit 071019

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

200m Run or Row

10 Sling Shot Squats with 21X1 Tempo

10 HR Push Ups

20s Single Leg Glute Bridge ea. Leg

8 Kipping Swings

20s Banded Hip Distraction ea. Leg

Weightlifting

In 16 minutes build up and perform 3 sets of 5 Back Squats with a 21X1 Tempo at 70%+ of 1 RM. Rest 2 minutes between working sets.

Back Squat (3 x 5 Reps with a 21X1 Tempo)

WOD

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

12 Burpees to a Plate

50m Run

9 Toes 2 Bar

50m Run

L1: Knees 2 Elbows

Rx: As Written