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)
For time
1,000m Row
followed by 6 RFT of:
9 Front Squats, @ 65%
9 Ring rows *90 angle
9 KBS, 2-pood/1.5-pood
Performance
Metcon (Time)
For time
1,000m Row
followed by 6 RFT of:
9 Front Squats, 155/105
9 C2B
9 KBS, 2-pood/1.5-pood
Cool Down
Static stretching:
1:00 holds for:
each quad,
each calf
groin
couch strech *each leg
chest
