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Components

Metcon

Settings

Workout

Hungover & Hard Up

Warm-up

4x :30/:30 Row

then...

2 Rounds of:
10 Pushup to Downward Dog
10 Kip to Swing (Bar)
10 Prisoner Kang Squats
10 PVC Passthroughs

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 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

Metcon

Metcon (AMRAP - Rounds and Reps)

In Teams of 3, alternating complete movements, complete:

24 Minute AMRAP:
3 Bench Press (155/105)
6 Burpee Pullups
9 DB Box Step-Overs (50/35 x2)
12 Calorie Run

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, December 26, 2020

Male Clients

Jay
Lowell

CrossFit: 8:00 AM

11 + 6

W/judd & jenny, #135 bench, #25 db 20" box

Female Clients