Friday 200327 – Letrono Crossfit

Virtual Wellness Challenge – Check your email for details on how to get signed up. Challenge starts Monday!

Dynamic Warm Up- Mobility Prepare for:

A. Strength: E5MOM (15 min)
FOR LOAD: 20RM Back Squat  3 x 20
(Score is Load)

B. WOD:
Complete for time of:

60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls

-Hard Cap 15:00-

At Home WOD: METCON: Demo of WOD https://www.youtube.com/watch?v=KnfEMS59g0Y
2 Rounds for time of:
400m Run or 500m row
20 Burpees
30 Backpack Front Squats
400m Run
20 DB Power Cleans or Backpack Cleans
20 DB Snatch or Backpack Ground to Overhead

-16:00 Hard Cap-

(Score is Time)

 Cool Down:
2 Sets of:
:45 Left Side Plank Hold
:15 Rest
:45 Right Side Plank Hold
:15 Rest
:45 Glute Bridge Hold
:15 Rest
10 Scorpions 5 sec hold each side
4 World greatest stretch flow 2 each side

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