West Little Rock CrossFit – CROSSFIT
Dynamic Hips (No Measure)
Warmup
For 3:00: Row @ 2:00 – 2:20 split or Practice Jumprope
50′ of each:
1. Knee Pulls
2. Quad Pulls
3. Side Lunges
4. Glute-activation steps (both sides)
5. Glute-activation walk (both directions)
Movement Prep
10 OH Wall squats
10 scorpions
1:00 hip-flexor stretch (both sides)
10 air squats
Ninja jump progressions (No Measure)
Spend 15 minutes working on ninja jumps (jumping to feet when starting on your knees).
Then, if able, perform ninja snatches with PVC pipes (start from knees and jump to feet in the bottom of snatch).
Metcon (AMRAP – Rounds)
Partner Wod
18:00
Partner 1 Runs 600m
Partner 2 Rows for Calories
Switch every 600m
Score is successful 600m run completed + (1) extra 600m run per every 75 calories rowed.
