CrossFit WOD, June 25, 2018

Speed Boat

Warm-up
EMPTY BARBELL
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
Childs Pose on Medicine Ball – 1 Minute
With arms together and straight out front on a med-ball, sit back onto legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Hold – 1 Minute
the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Weightlifting
Push Press (5-5-5-5-5)
60-65-70-75-80%
LAST SET MAY BE HEAVIER

Metcon
Speed Boat (Time)
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)