CrossFit – Tue, May 27
Metcon Warm Up
Bragg (Checkmark)
2 Sets
AMRAP 7:00 @ RPE 5-6
10-15-20-25….
Row (calories)
Bear Hug Sandbag Carry (yards) (100/70) (OR Kettlebell Front Rack Carry (2×53/35))
Bike Erg (calories)
-Rest 3:00-
AMRAP 7:00 @ RPE 5-6
10-15-20-25….
Sled Push (145/125) (yards)
Ski (calories)
Farmers Carry (2×53/35) (yards)
-Rest 3:00 b/t sets-
• Intended Workout RPE: Under 7.0 – Under 70% – easy/moderate intensity
• SCORE: Checkmark for completion!
• Scaling is only needed if you can’t stay moving at a steady pace today without getting overly fatigued at the weights provided.
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers
1 Minute Cat Cow
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. 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
3. Movement Prep/Activation and Increasing Heart Rate
3 Sets
Set 1: Row, Set 2: Bike, Set 3: Ski
:60 easy
:15 moderate
:30 easy
:15 moderate
*50ft Bear Hug Sandbag Carry (light) after Set 1.
**50ft Sled Push (light) after Set 2.
***50ft Farmer Carry (light) after Set 3.
-Then-
Warm up to workout weights.