CrossFit – Thu, Jun 5
Metcon Warm Up
Kristofferson (Time)
40-36-32-28-24-20-16-12-8-4
Dumbbell Overhead Walking Lunges (2×50/35)
GHD Sit Ups (OR 2x Abmat Sit Up)
Intended Workout RPE: 7 – 70% – moderate intensity
• Target Time: sub 20 minutes
• Time Cap: 25 minutes
Scale:
Start with round of 32
Dumbbell Overhead Walking Lunges (2×40/25)
Taper Option
Complete @ 50-60% effort
2 Sets:
10 Squat Press Out
2:00 Ski
-rest :30-
10 Crossbody Jefferson Curl (each side)
2:00 Bike Erg
-rest :30-
10 Banded Thread the Needle (each side)
2:00 Row
-rest :30-
:30 Supinated Dead Hang
:30 Handstand Hold
1:00 Jog
-rest 2:00 b/t sets-
Squat Press Out
Crossbody Jefferson Curl
Banded Thread the Needle
Supinated Dead Hang
Handstand Hold
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
Mayhem Hip Halo Activation
Movement Prep/Activation
2:00 Easy Cardio
-Then-
2 Sets
20 Step Back Lunge
1:00 Straight Arm Plank
-Then-
Warm up to workout weight.
Workout Prep
1 Set (at workout pace)
2 Dumbbell Overhead Walking Lunges (at workout weight)
4 GHD Sit Up (OR Abmat Sit Up)