CrossFit WOD, June 11, 2021

KB, Plank, HRPU, Air Squat

Warm-up
7:00 AMRAP
Run 250m
10 KB swings (light)
10 Abmat Sit-ups
10 Lunges

Mobility
:30 EACH X2
Banded Shoulder
Pigeon Pose

MOD
(20 Minute Cap)
Bear Complex (1x1x1x1x1 )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Increase each complex, post heaviest

Metcon
5 Minute KB, Plank Pull Through (AMRAP – Rounds and Reps)
5 Min AMRAP
15 RKB Swings 53/35
10 Plank KB pull through (5 each side)
Rx+ 70/53#

Rest 3 Minutes
5 Minute HRPU, Air Squat (AMRAP – Rounds and Reps)
5 Min AMRAP
10 HRPU
15 Air Squat
Rx+ Ring Dips

Extra Work
Row a slow moderate 500-1000m Active recovery