CrossFit WOD, April 21, 2020

WOD for 4.21.20

Warm-up
Warm-up
1 Round
1:00 High Knees
1:00 World’s Greatest Stretch
1:00 Butt Kickers
1:00 Squat Hold
1:00 Hollow to Superman Rolls

No Equipment WOD
Metcon (4 Rounds for reps)
Soul Asylum
4 x 800m Sprint
In the time that the run took you do an AMRAP of Wall Walks
rest 4:00 after each round

Post Sprint times in Comments
Score # of Wall Walks

Equipped WOD
Metcon (Time)
Bone Thugs N Harmony
AMRAP x 20
30 Alt. DB/KB power cleans
20 bench dips
100 double-unders

Extra Credit
Metcon
10 x :30 Sprint with 1:30 Rest

Recovery
Warm-up
A) Couch Stretch x 2:00/side
B) Glute Medius Mobilization x 1:00/side