Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
* 10 Sidestep 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
-into-
6 min AMRAP
30-sec row
5 Wall Ball Front Squats (lightweight)
5 Wall Ball Push Press (lightweight)
3 Elbow to Floor Stretch (each side)
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
2 rounds
20 sec. Row (Workout pace)
7 Wall Balls (Workout weight)
– Have athletes focus on breathing and cycling arms on the wall balls –
Metcon – Metcon (Time)
For Time:
120 Wall Balls (20/14)
120/90 Calorie Row
*Reps can be partitioned – athletes can move between movements until total reps are completed
TARGET SCORE
Target time: 11-13 minutes
Time cap: 15 minutes
Scaling Option
For Time:
80 Wall Ball Thrusters
80/65 Calorie Row
Reps can be partitioned – athletes can move between movements until total reps are completed
Accessory – Warm-up (No Measure)
3 Rounds
20 abmat situps (strict – no arms)
30 flutter kicks (each side)
15 Russian Twists (light wallball – each side)
30-sec plank
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