Gym – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 12 min cap

10 Iron cross/RO2VS

2:00 Cardio

20 Leg raises*

10 Push-ups

10 Down dog to lizard pose total*

1:00 Hip distraction mobilization ea side*

Leg raises:

https://youtu.be/JB2oyawG9KI?t=26

Down dog to lizard:

https://www.youtube.com/watch?v=VgDVgh8_bVk

Hip mobilization:

https://youtu.be/xVUzxzVDPyI?t=189

Back Squat (1×5 @ 60%/65%)

15 min cap

Take 15 minutes to warm up to 50% of your 1RM, and then complete:

1×3 @ 50%

1×3 @ 55%

1×5 @ 60%

1×5 @ 65%

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 Hang cleans (135/95)

6 S2OH

15 Cals (Bike if possible)

Scaled: Pick a weight that is challenging, but can be completed unbroken for the majority of sets.