CrossFit Warrenton – CrossFit
Hip Halo Activation into 5′ AMRAP (No Measure)
Mayhem Hip Halo Activation:
https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be
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
5′ AMRAP
5 Goblet Squats (lightweight)
5 Scap Pullups
5 DB Snatch (each side – lightweight – focus on transition)
5 Down Dog/Seal Pose transitions
into….
2 rounds (with workout weights/movements):
3 DB Front Squats (practice squat cleaning)
1 Burpee Pull Up
4 Alternating DB Snatch
April 5, 2021 “Miracle” (Time)
Rx:
21-15-9
Double DB Front Squats (40s/30s)
12-9-6
Burpee Pull-Ups
—–Into——
72 Alternating DB Snatches (40/30)
MOD:
21-15-9 Goblet Squats
12-9-6
Burpees
12-9-6 Pullins
* Into –
72 Kettle Swings
R+
21-15-9
Double DBFront Squats (50s/35s)
12-9-6
Burpee C2B Pull-Ups
– Into –
72 Alternating Dumbbell Snatch (50/35)
TARGET SCORE
Target time: 8-10 Minutes
Time cap: 15 minutes
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Couch Stretch/Foam Roll Lats/Forward Fold (No Measure)
1′ couch stretch (each side)
https://www.youtube.com/watch?v=ulgAOykAgV4
1′ foam roll lats (each side)
https://www.youtube.com/watch?v=LuJcHe_EebA
1′ wide leg forward fold..use rig as anchor
https://www.youtube.com/watch?v=vB5GtHh9l2Y