Main – CROSSFIT
We will be maxing out via CrossFit Total on Thursday and Friday. Keep coming in regularly but do not overload yourself with a lot of extra work outside of the box.
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 & Performance
Metcon (Weight)
Front Squat- 4×3
*Work up to a moderate 3 and do that weigh across all sets
(G,M) -Medium “Quadaholic” (Time)
100 unbroken air squats and 400m sprint.
Complete this as fast as possible.
Cool Down
7 minutes of Static stretching
1:00 holds:
Hamstrings
Calves
Quads
Hip flexors
Piriformis
Chest
Triceps
