CrossFit – Tue, Dec 19
Metcon Warm up
Cheer Up It’s Christmas (3 Rounds for reps)
3 sets
50 Double Unders
10 Sandbag Cleans (100/70)
50 Double Unders
20 Sandbag Squats (100/70)
-rest 1:1-
*Rx’d sub for Sandbag Cleans: Power Cleans (115/80)
*Rx’d sub for Sandbag Squats: Front Squats (115/80)
Remove rest from time
Time Cap each set: 5 minutes
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. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
25 Single Unders
15 Banded Good Morning
10 Russian Kettlebell Swing (Moderate/Heavy)
15 Kettlebell Goblet Squats (Light to Moderate)
3. Workout Prep
1 set (at workout pace):
5 Double Unders
1 Sandbag Clean (at workout weight)
5 Double Unders
1 Sandbag Squat (at workout weight)