Main – CROSSFIT
CrossFit total Thursday and Friday!
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
Fitness
Metcon (Time)
100 Burpees for time
2 C & J at the top of every minute. (95/65)
Performance
(WL,G) – Medium “Hell” (Time)
100 C&J for time. (95/65)
*do two burpees at the top of every minute.
Cool Down
Split into two groups and alternate:
Group 1) Row 500m @ 2:30-2:45 split time
Group 2) Stretch hamstrings in front of the rowers for air.
