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| Gym Store |
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WOD Blog
 | Fri, Mar 8 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2000 days ago) |
03082024(Time) Warm up 1. Crossover Symmetry Activation 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 Skill Warm up to working weight for workout 3. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 4. Workout Prep 1 Set (at workout pace): Conditioning 4 Back Squat @ 80% 1 RM Back Squat 4 Back Squat @ 80% 1 RM Back Squat 4 Back Squat @ 85% 1 RM Back Squat 4 Back Squat @ 85% 1 RM Back Squat 4 Back Squat @ 85% 1 RM Back Squat |
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