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