022719 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

3rds

10 glute bridges with 2 second hold

10 plank pushups

10 sprawls

10 downward dog to cobra

Gymnastics

Handstand Walk

Spend 12 min go over proper HS walking positions.

* Kicking up on the wall

* Traversing around a box in a pike position

* Band on rig drill

* HS walking

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner workout

10 min cap

break up row however you see fit

60 Cal Row

30 Double DB ground to over head each 35’s/25’s

Partner 1- 100′ Double DB front rack walking lunges

Partner 2- 100′ Plate pinch farmer carry 45’s/25’s behind partner 1. Then switch.

Rest 3:00

8 Min amrap

16 C2B

10 Squat cleans 95/65

14 C2b

8 Squat cleans 115/80

12 C2B

6 Squat cleans 135/95

10 C2b

4 Squat cleans 155/105

Break up reps however you want

Categories: WOD

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