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.