CrossFit – Wed, Jan 3
Warm Up
Annie & Hallie (3 Rounds for reps)
3 sets
30 Wall Balls (14/10)
20 Wall Balls (20/14)
10 Wall Balls (30/20)
– Rest 3:00 between sets –
*10/9ft for all reps
Wall Ball Option with 1 weight
3 Sets:
20 Wall Balls (20/14)
30 Air Squats
20 Wall Balls (20/14)
-rest 3 minutes between sets-
Time Cap each set: 4 minutes
2,000m Row Progression – Test Week – Day 1 (OPTIONAL) (Calories)
6 Minutes at Max Effort
Record the average wattage from the 6 minute test.
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
3-5 minute Bike (building from moderate)
-into-
2-3 sets:
10 Air Squats
4 Wall Balls (1st workout weight)
3 Wall Balls (2nd workout weight)
2 Wall Balls (3rd workout weight)
1 minute bike (easy/moderate)
3. Workout Prep
1 set (at workout pace):
8 Wall Balls (1st workout weight)
6 Wall Balls (2nd workout weight)
4 Wall Balls (3rd workout weight)