CrossFit WOD, January 19, 2024

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:
20 Calorie Ski OR Row (easy to moderate)
20 Calorie Bike (easy to moderate)
-into-
2 Sets:
40 Single Unders
20 Double Unders
10 Front Squat (45/35)
10 Push Press (45/35)

3. Workout Prep

1 Set (at workout pace):
10 Double Unders
5 Thrusters (45/35)
20 Single Unders