PERFORMANCE | JUNE 7, 2016

Cable Crossfit CrossFit WOD

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:

400m Run

then

2 rounds

20 Air Squats

10 Knees to Elbow

 

Mobility:

Upper Body

 

Strength:

4 sets

Front Foot Elevated Split Squat x6-8 reps each leg

60 second rest

Deficit Push Ups x8-10 reps

60 second rest

 

WOD:

Every 5 minutes for 20 minutes (4 sets)

400m Run

Max reps Dumbbell Manmakers 55/35#

(push up, power clean, push press)

(only work for 3 minutes and take 2 minute rest between rounds)[/fusion_text][/fullwidth]