CrossFit – Tue, Mar 5

Warm Up

1. Crossover Symmetry Activation Plus
Perform 7 reps of each movement.

2. Movement Prep/Activation and Increasing Heart Rate
5 minutes moving through:
:30 Echo Bike (moderate)
10 Single Arm Suitcase Deadlift (each arm, moderate)
10 Single Arm Hang Clean and Press (each arm, moderate)
Warm Up to workout weights.

3. Workout Prep
1 set (at workout pace):
5/4 Calorie Echo Bike
3 Dumbbell Deadlifts (at workout weight)
2 Dumbbell Hang Cleans (at workout weight)
1 Dumbbell Shoulder To Overhead (at workout weight)

”Now I eat success for breakfast, with skim milk..” (5 Rounds for reps)

5 sets
15/12 Calorie Echo Bike
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Cleans (2×50/35)
6 Dumbbell Shoulder To Overhead (2×50/35)
-rest 1:1 b/t sets-

Time Cap 3 min each set

Barbell Front Rack Step ups (10 Barbell Front Rack Step Ups @ 7/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
10 Barbell Front Rack Step Ups @ 8/10 RPE
10 Barbell Front Rack Step Ups @ 8.5/10 RPE
*10 Weighted Hip Extension with :10 hold on last rep)
Barbell in Front Rack Position step up to a box or target that manageable

*Do a set every 2 minutes.

Cool Down

2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition