CrossFit – Fri, Jun 14
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>-Hip halo activation-</p><p>-Crossover symmetry-</p><p>into</p><p>500 meter easy row</p><p>-then-</p><p>3 sets</p><p>15 Barbell RDL’s</p><p>15 Barbell back squats</p><p>15 Barbell shoulder press</p><p><br><strong>2. Strength</strong><br>"CrossFit total"<br><br><strong>3. Workout Prep</strong><br>Warm-up prior to beginning each movement. Perform the warm-up prior to its lift. Not all at once before. </p><p> </p><p>1×5@light weight or 40% 1RM</p><p>1×3@mod weight or 60%</p><p>start working sets at 70% (all singles)</p><p>12 minutes for each movement</p>
Test #2 6 week OG summer challenge
The CrossFit Total (Total Weight)
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>1 Min Posterior Shoulder Smash<br>20 Shoo the Cat<br>1 Min Foot Smash</p>
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