CrossFit – Fri, Jun 21

Metcon Warm up

Mayhem Hip Halo Activation
Movement Prep/Activation & Increasing Heart Rate
2-3 Sets
1:00 Row (moderate)
:30 Plank
25ft Sled Push (empty)
25ft Dumbbell Farmer Carry (light)
25ft Sandbag Carry (light)
Build to Sled Push and Sandbag weight.
Workout Prep
1 set (at workout pace):
25ft Sled Push (at workout weight)
25ft Dumbbell Farmer Carry (at workout weight)
25ft Sandbag Carry (at workout weight)

Pop Rocks (Time)

4 Sets:
100ft Sled Push (190/145) (OR 50ft Front Rack Walking Lunge (95/65))
-sprint back to start-
100ft Dumbbell Farmer Carry (2×70/50)
-sprint back to start-
100ft Sandbag Carry (150/100) (OR 100ft Double DB Front Rack Carry (2×70/50))
-sprint back to start-

-rest 2 minutes b/t sets-

REPEAT from Tuesday May 23, 2023.

Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes 30 seconds