CrossFit Warrenton – CrossFit

Hip Halo + 7′ 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

7 min AMRAP

5 Dumbbell Front Squats (light)

5 Dumbbell Push Press

5 Dumbbell Push Jerks

5 alt v-ups (each side)

Oct 11, 2021 “Blues Clues” (AMRAP – Rounds and Reps)

Rx

20’ AMRAP

8 DB Thrusters (2×35/20)


10 Toes To Bar


14/12 Cal Row

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MOD:


8 DB Thrusters (light)


15 AbMats


10/8 Cal Row

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R+

8 DB Thrusters (2×50/35)

12 Toes To Bar

16/14 Cal Row

TARGET SCORE

* Target number of Rounds: 7 Rounds +

* Minimum number of Rounds before scaling: 5

Front Squat + Push Press + Push Jerk (2 FS + 1 PP + 1 PJ=1 rep)

Work up to a heavy in 10-12 minutes. Try to get there within 4 sets.

Record heaviest successful lift.

BE SURE the PushPress and PushJerk are distinguished.

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