4/28/22
Warm-up
Warm-up
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo 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. Movement prep
AMRAP 8:
:30 ski
5 inchworms
10 infant squats
10 scap retractions, 6 kip to swings, 2 pull-ups or ring rows
4.Workout prep
1 set:
2 pull-ups
4 push-ups
6 squats
25 ft hs walk
OG (class and compete)
Partner wod (teams of 2)
Metcon (AMRAP – Rounds and Reps)
Complete the following relay style (I go , you go)
"Walking Cindy"
AMRAP 20:
1 round of Cindy
50 ft Handstand walk
1 round of Cindy
Partner A completes one full round then Partner B goes. One full round is both partners each completing a round.
*1 rep for every 5ft of handstand walk*
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