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Components

Metcon

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Workout

Hungover & Hard Up

Warm-up

2-3 Rounds:
1:00 Row
5 Inchworms
10 Bottom of Squat Thoracic Twist
5 Single Arm Dumbbell Overhead Squats (each side) (lightweight)

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 (3 Rounds for reps)

With a partner, complete:
AMRAP 8 Minutes
24/21/18 Calorie Row
4 Rope Climbs

-Rest 2 Minutes-

AMRAP 8 Minutes
12 Toes to bar
12 Dumbbell squat snatches (50/35)

-Rest 2 Minutes-

AMRAP 8 Minutes
48 Double-Unders
24/21/18 Calorie Assault Bike

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

Whiteboard:

Saturday, May 22, 2021

Male Clients

Female Clients

Amber
Lambertz

CrossFit: 8:00 AM

617 Total Reps

w the love of my life, my one and only...