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CrossFit 5.9.16

8
May

CrossFit 5.9.16

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

6 rounds, increasing in intensity:

:20 sec Row

:40 sec Rest

:90 sec Couch stretch/leg

:90 sec Banded Hamstring stretch

:90 sec box Pigeon/leg

:90 sec Front rack stretch/arm

10 Wall therapy squats

10 Barbell push press

5 Barbell Tempo Front squats

Metcon

Metcon (9 Rounds for weight)

5-5-3-3-3-1-1-1-1

Thruster

Record weight for all sets.

AHAP while meeting all movement standard requirements.

Rest 2-3 min between sets

Thruster (Record heaviest Thruster)