CrossFit – Thu, Jul 4
Warm up – Thursday (AMRAP – Reps)
3:00 Machine
-into-
100m Run
10 Dynamic Squat Stretches
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Ring Rows
Metcon – Thursday (AMRAP – Reps)
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
(KG conv: 70/47.5 Thrusters)
Accessory (AMRAP – Reps)
Mayhem Mini-Pump –Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-