Calm before the Storm
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Strength
30:00 Time Cap
The CrossFit Total (Total Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10Minutes:
100M Partner run
Then alternating Partner
9 Hang Squat Cleans
6 Handstand Push Ups
Both Partners Run
P1: 9 Hang Squat Cleans
6 Handstand Push
Then both Run
P2 Perform: 9 and 6