CrossFit – Mon, Apr 15
Warm-up
Warm Up
Hip Halo Warm Up
-into-
3 sets
30-second Bike (easy pace)
10 Banded Pull Through (Left)
10 Banded Pull Through (Right)
10 Banded Pull Through (Both)
10 Hollow Rocks
5 Back Squats (2 BB, add for third)
WOD
Metcon
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)
*No Score
-rest 3-5 minutes before accessory-
Accessory
Accessory
4 sets:
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
-rest 1:00 between sets-
* Both movements are with a single dumbbell.
