CrossFit – Wed, Mar 13
Warm Up
“Call Me Beep Me, if you want to reach me” (2 Rounds for reps)
2 Sets
12/10 Cal Row or Ski
8 Dumbbell Front Squats (2×50/35)
12/10 Cal Row or Ski
6 Dumbbell Push Press
12/10 Cal Row or Ski
4 Dumbbell Thrusters
12/10 Cal Row or Ski
2 Dumbbell Squat Clean Thrusters
-Rest until 8 MIn Mark before starting set 2-
Target Time ~4 mins
Time Cap each set 6 Mins
Cool Down
Hips and Glutes
5 mins of easy Cardio(Walk, slow row)
2 Min Couch Stretch
Hip Halo Activation
Increasing Heart rate
6 Mins Moving Through
1:00 Row or Ski
5 Single Arm dumbbell Front Squat (Each Arm
5 Single Arm dumbbell Push Press (Each Arm)
2 Single Arm Dumbbell Thruster (each Arm)
2 Single Arm Dumbbell squat clean(each Arm)
Workout Prep
1 Set
6 Cal Row or Ski
2 Dumbbell Front Squats
2 DumbBell Push Press
2 DumbBell Thrusters
1 DumbBell Squat Clean
6 Cal Row or Ski