CrossFit – Sat, May 20
Warm Up
<p>Athletes Notes</p><p>1.<a target="_blank" href="https://www.youtube.com/watch?v=xHxprWItWsY&ab_channel=CrossFitMayhem">Crossover Symmetry Activation Plus</a></p><p>OR<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</p><p>2. Movement Prep/Activation and Increasing Heart Rate</p><p>6-8 minutes moving through:<br />1:00 Jog (go in 25ft sections to practice turnaround)<br />10 Spiderman Lunge (each side)<br />5 Strict Pull Up<br />10 Single Arm Bench Press (each side, moderate)<br />-Then-<br />Warm Up to Bench Press weight.</p><p>3. Workout Prep</p><p>1 Set (at workout pace):<br />2 x50ft Shuttle Runs<br />1 Rope Climb<br />2 Bench Press (at workout weight)</p>
Biff Tannen (Time)
<p><br />50x50ft Shuttle Runs<br />7 Rope Climbs<br />25 Bench Press (185/125)<br />7 Rope Climbs<br />50x50ft Shuttle Runs</p>
<p>TARGET SCORE</p><p>Target Time:sub 20 minutes</p><p>Time Cap:30 minutes</p>
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