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CrossFit | 06.26.2020

CrossFit | 06.26.2020

3 minute AMRAP Burpees

Dynamic Stretches (spiderman, scorpion, iron cross, doorway pec stretch)

Metcon (Time)
A) CrossFit
20 minute AMRAP
50 Air Squats
15 Pull Ups
10 Snatch 95/65

B) Minimal 20 minute AMRAP
50 Air Squats
15 DB or KB Rows
10/10 DB or KB Snatch

C) Bodyweight
20 minute AMRAP
50 Air Squats
15 Push Ups
10 Burpees

Look to move consistently through the air squats without stopping (slow and steady). Break up the pull ups early so you can stay consistent throughout. The snatches should be heavy enough to create a challenge but light enough to break up in only two sets.

Extra Credit
60 Swimmers kicks
60 Flutter kicks
60 Knee Slide

Supplemental Programming

Shoulder Press (5, 5, 5)
Build up to a heavy set of 5 reps

Dumbbell Strict Press (10, 10, 10)
Use two dumbbells

Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.

Metcon (Time)
5 rounds
10 Calories bike or row
3 Muscle Ups

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