CrossFit – Wed, Jun 18
Metcon Warm Up
Waterdogs (Time)
<19 min>
4 Sets
20/16 Calorie Echo Bike
20 Goblet Squats (53/35)
20 Box Step Ups (20)
-rest 1 minute b/t sets-
• Intended Workout RPE: 7-8 70-80% – moderate to moderate/high intensity
• Target Time each set: sub 3 minutes
• Time Cap each set: 4 minutes
Bulgarian Split Squat video
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
2. Movement Prep/Activation and Increasing Heart Rate
2:00 Echo Bike (increasing pace)
-Then-
2 Sets
10 Goblet Squat (light-moderate)
10 Lateral Box Step Up
3. Workout Prep
1 set (at workout pace):
5/4 Calorie Echo Bike
4 Goblet Squats (at workout weight)
4 Box Step Ups (at workout height)