CrossFit – Tue, Dec 17
Tuesday WARM up (AMRAP – Reps)
Hip Halo
-into-
8:00 AMRAP
30-second Machine
5 Up Downs
10 Box Step Ups
5 Single Dumbbell Thrusters (each)
Metcon – Tuesday (AMRAP – Reps)
15:00 AMRAP
10-20-30-40-50…
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)
(KG conv: 9/6 WB)
Accessory (AMRAP – Reps)
Mayhem Mini-Pump –Glutes and Shoulders
Workout Definition
3-4 Rounds, time permitting
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.