Preppin’ and Reppin’
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. 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
Warm-up
Warm-up
1 Set
1:00 Machine (your choice)
20 Step Back Lunge R/L
10 Box Step Up R/L
:30 Handstand Hold
10 Shoulder Taps in Handstand on wall R/L
1:00 Machine (your choice)
20 Step Back Lunge R/L
10 Box Step Up R/L
:30 Handstand Hold
10 Shoulder Taps in Handstand on wall R/L
1 Set (at workout pace):
20’ Dumbbell Overhead Walking Lunge (at workout weight)
4 Dumbbell Box Step Ups (at workout weight)
5 Strict Handstand Push ups
20’ Handstand Walk
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Strength
Front Squat (10×3 @81%)
Gymnastics
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
…Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.
Finisher
Metcon
Tabata (:20 on/ :10 off)
x 8 rounds
– Alternating Leg V-Ups
x 8 rounds
– Alternating Leg V-Ups
Post Workout Mobility
3:00 Child’s pose