CrossFit – Fri, Sep 15

Warm Up

1. Mayhem 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

2. Barbell Prep

3 Sets
1:00 Row (moderate)
10 Lateral Box Step Up
20 Step Back Lunge

6. Cool Down – (after you are done with everything in this session):

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
*you choose which stretch you get the most stretch out of)
1-2 minute Scorpion Stretch

Barbell Front Rack Step ups (*Do a set every 2 minutes.

20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up)

Barbell in Front Rack Position step up to a box or target that manageable

Metcon Warm Up

1. Movement Prep/Activation and Increasing Heart Rate

6 minutes moving through:
1:00 Cardio (moderate) (your choice)
50 Single Unders
:30 Plank
10 Alt. Leg V-Up
5-10ft Handstand Walk

2. Workout Prep

1 Set (at workout pace):
For time:
25 Double Unders
5 GHD Sit Ups
15ft Handstand walk

Lasagna (Time)

For time:
150 Double Unders
50 GHD Sit Ups
150ft Handstand walk
50 GHD Sit Ups
150 Double Unders

Time Cap: 14 minutes