CrossFit – Mon, Jan 29
Warm Up
Plain Bagel (2 Rounds for reps)
2 Sets:
Every 2 minutes
At 0:00
45 Crossover Single Unders
15/12 Calorie Ski (OR Row)
At 2:00
15/12 Calorie Ski (OR Row)
45 Crossover Single Unders
At 4:00
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Air Bike
1:30 TC each section
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
:30 Ski (moderate)
50 Single Under
:30 Air Bike (moderate)
5 No Jump Burpee
5 Box Jump w/Step Down (lower height)
3. Workout Prep
1 set (at workout pace):
3/2 Calorie Ski (OR Row)
5 Crossover Single Unders
3/2 Calorie Air Bike
2 Box Jump Overs (24/20)