Sunday May 31st Workout

crossfit-girl-front-squat

Warm-up

400m run/500m row

2rds

  • Forearm 2 instep
  • 5 inch works
  • 10 bird dogs
  • 10 air squats
  • 10 ring rows

(lax ball and foam roll 2 mins in between each rd)

Skill/Strength

Power Clean + Front Squat

  • 5 sets (2 PC + 2 FS) – increase # & maintain good form

MetCON

3rds for time

  • 400m run
  • 5 front squats (lighter load than strength session)
  • 10 push-ups

RESULTS:  PC/FS weight + metcon time (weight) 

  • Rosa: 20# / 9:54 (200m speed walk) (20# FS)
  • Liz: 38# / 11:41 row (500m) 38# FS
  • Guichi 73# / 11:04 (53#)
  • Esther 20# / 12:00 (15#) FS
  • Cahba 7:42 (135#) after class
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4 thoughts on “Sunday May 31st Workout

  1. I did this one today. Was stuck in WV over the weekend so wasn’t able to come on Sunday.

    Skill PC/FS: #65
    WOD, MOD 50 jacks for run and knee push ups: 10:14 #55

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