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CrossFit Masters Online Qualifier Workout 3

Warm-up

1. Banded 5s

2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Workout Prep
10 Double Unders or 20 Singles
4 Single Arm Devil's Press (Alternating) (At workout weight)
25' Single Arm Overhead Walking Lunge
4 Single Arm Devil's Press (Alternating)
25' Single Arm Overhead Walking Lunge

Front Squat Cycle

5x7@75% (1RM) (+10lbs optional)
Read as sets x reps @ weight

CrossFit Masters Online Qualifier Workout 3 (Time)

3 Rounds for Time

100 Double Unders
10 Single Arm Devil's Press (Alternating) (50/35)
100' Single Arm Overhead Walking Lunge
10 Single Arm Devil's Press (Alternating)
100' Single Arm Overhead Walking Lunge

Time Cap: 20 minutes

Whiteboard:

Wednesday, June 30, 2021

Male Clients