CrossFit – Fri, Oct 27
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Pre-MetCon Warm-up

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

**No strength today- Metcon is 30 min

Movement Prep/Activation and Increasing Heart Rate

8 minutes moving through:
1:00 Row OR Ski (moderate)
50 Single Unders
10 Straigth Arm PVC Banded Lat Pull Downs
5 Abmat Sit Up
10 Single Arm Dumbbell Thruster (each arm, moderate)
Warm Up to workout weight

Workout Prep

1 Set (at workout pace):
2 Dumbbell Thrusters (at workout weight)
2 Toes to Bar
12 Double Unders

Claude Monet (Time)

<30 Min>

3 Sets: (1 Set Every 10 minutes)

6 Rounds of 20.2:
4 Dumbbell Thrusters (2×50/35)
8 Toes to Bar (OR V Ups)
24 Double Unders

*If you are feeling beat up this week and can’t hold intensity for 3 sets, then perform 2 sets and score the slowest set twice.

**Sub V Ups as Rx’d if needed to save your hands with all the pull ups from yesterday.

Scoring: Time