CrossFit – Tue, Sep 2
Warm Up/Core Work
Metcon Warm Up
1. Movement Prep/Activation
3 Sets
50 Single Under
10 Abmat Sit Up
20-30 second Handstand Hold
2. Workout Prep
1 Set (at workout pace)
10 Double Under
2 GHD Sit Up
5ft Handstand Walk
Backdraft (Time)
5 Rounds
50 Double Unders
15 GHD Sit Ups (OR 30 Abmat Sit Up)
25ft Handstand Walk
Intended Workout RPE: 7.0-8.0 – 70-80% – moderate/high intensity
• Target Time: sub 12 minutes
• Time Cap: 15 minutes
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
Then-
Core Work
*Do a set every 4 minutes.
3 Sets (Not for time)
15 GHD Sit Up
1:00 Forearm Plank
20 Russian Twist