CrossFit – Thu, Dec 28
Strength Warm up
Back Squat (*Do a set every 1 minute and 30 seconds.
1 Front Squat @ 55% 1 RM Front Squat
1 Front Squat @ 60% 1 RM Front Squat
1 Front Squat @ 65% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 80+% 1 RM Front Squat)
Metcon Warm up
2 Rounds
:30 Handstand Hold
15 Banded Good Mornings
10 Alt Lunges
Wall-Walk/Deadlift (AMRAP – Rounds and Reps)
Complete as Many Rounds as possible in 16 Minutes:
Partner Split Evenly
4 Wall Walks
4 Deadlifts (275/185)
1.)
Hip Halo Activation
2.)
1-2 Sets
5 RDL’s L/R (Moderate)
10 Air Squats
10 Box Step Ups