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At Home WOD – Friday May 22nd, 2020

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CrossFit Preferred – At Home

Warm Up & WOD Movement Prep

https://youtu.be/jOEv_rqY8Qo

https://crossfitpreferred.com/at-home-wod-friday-may-22nd-2020/

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (Weight)

3 SETS ON A 10:00 CLOCK…

6 DB Deadlifts

8 DB Hang Power Cleans

10 DB Up-Downs

-Rest as Needed b/t Sets-

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

EMOM x 5 MINUTES

:45 Max Up-Downs

-2:00 Rest-

EMOM x 5 MINUTES

:45 Max DB Hang Power Clean

-2:00 Rest-

EMOM x 5 MINUTES

:45 Max DB Renegade Row*

*No push-up

(Score is Reps)

Finisher + NCMOBILITY

Warm-up (No Measure)

AMRAP x 5 MINUTES

2,4,6,and so on…

Glute Bridges

Alt. V-ups

(Score is Reps)

then…

Check out today’s CFPMOBILITY from NCMOBILITY and The Ready State!

https://vimeo.com/418617850/14d3d4b3ec