CrossFit WOD, May 30, 2024

CrossFit – Thu, May 30

Warm Up

Hip Halo Activation

Lifting Prep:

3 Sets

5 Lateral Box Step Ups (Each Side)

5 Russian Baby Makers

5 Tempo “Perfect” Empty Barbell Back Squats (3:1:2:1)

Back Squat (6 Minutes Every Minute on the Minute
Min 1-6: 5 Back Squats @68-70% 1 RM)

Metcon Warm Up

2 Sets:

50′ Bodyweight Lunge

Still a Soldier

Teams of 2

For Time:

50ft-100ft-150ft

Back Rack Lunge (135/95) (Each at the same time)

50-40-30 Toes to bar (split as needed)

-rest until 20 min mark

20-40-60 Wall Balls(20/14) at the same time

30-20-10 Bar Muscle Ups(Split as desired)

Metcon (Time)

Teams of 2

For Time:

50ft-100ft-150ft

Back Rack Lunge (135/95) (Each at the same time)

50-40-30 Toes to bar (split as needed)

-rest until 20 min mark-

20-40-60 Wall Balls(20/14) at the same time

30-20-10 Bar Muscle Ups(Split as desired)

Time Cap Workout 1: 16 Minute Mark

Time Cap Workout 2 36 Minute Mark

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