EDW WOD 1

6
Nov

EDW WOD 1

Hub City CrossFit – CrossFit

Warm-up

2 Rounds:

10 Arm Circles

5 Primal Pulls

5 Push Ups

10 1-2 touch

10 Air Squat

:30 Squat Hold

Barbell Warm Up (No Measure)

5 Barbell Deadlift

5 Barbell Hang Clean

5 Barbell Front Squat

5 Barbell Strict Press

5 Barbell Back Squat

5 Barbell Good Morning

Weightlifting

High-Hang Clean (Work up to a heavy triple. 5x5x3x3x3)

Metcon

2019 EDW Team Battle Series Week 1 (Time)

4 Alternating Rounds

5 Hang Squat Cleans

20 Double Unders

12 Bar Facing Burpees

Then complete the following as a team>>

30 Hang Squat Cleans

120 Double Unders

36 Synchro Bar Facing Burpees

*20 min time cap

Rx: 135/95

Scaled M: 95#, single unders, may step over F: 55#, single unders, may step over

Masters 55+: 115/75

Scaled Masters: 65/45, single unders, may step over

Mobility

Lat Stretch

Couch stretch

Chest Stretch on Rig