CrossFit – Mon, Sep 1
Deload Week! 😁
Movement Prep/Activation
Ignition Point (Time)
For Time:
40-30-20-10
Wall Balls (20/14) (10/9)
1-2-3-4
Rope Climbs
*Rx’d Sub: 3-6-9-12 Strict Chin Up
• Intended Workout RPE: 7.0-8.0 – 70-80% – moderate/high intensity
• Target Time: sub 10 minutes
• Time Cap: 14 minutes
1. Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
then
*Do a set every 3 minutes.
3 Sets:
:30 Wall Sit
5 Single Arm Dumbbell Row (each arm)
10 Perfect Push Up