CrossFit WOD, March 17, 2020

WOD for 3.17.20

Warm-up
Warm-up
Classic Band Hamstring Stretch with PNF x 2:00 each side

3x
10 x Hollow to Superman
10 x Tuck Ups
5x Front Lever Pull Dows

Strength
Metcon
Work up to a 5RM Weighted Dip

If you don’t have a dip do 5 sets of 3 Dip Negatives

Workout Of The Day
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:

5 power snatches
7 pull-ups
9 box jumps

♀ 75 lb., 20-in. box
♂ 115 lb., 24-in. box

This is a CrossFit.com WOD

Social Distancing WOD
Metcon (Time)
300 Air Squats For Time*

*Every Minute On The Minute do 8 Push-Ups. Workouts starts with push-ups. For extra fun try it with nasal breathing only.*

Afterwards go for an easy effort 1-Mile Jog to get some blood flow through all that damaged leg meat.