HIP POP

http://southhallcrossfit.com/hip-pop/

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets

150m Row

5 Frog Squats

10 Banded Lateral Walk e/s

10 S/L Glute Bridge

Weightlifting

Back Squat (Heavy 3 @ 32X1)

Establish a heavy 3 for the day then

-15% for 1xME Front Squat (no tempo)

*3 Weighted Chin ups after each set

Metcon

Metcon (3 Rounds for reps)

3 Rounds

AMRAP 5

5 Chest 2 Bar Pull Ups

5 Front Squats 135/95

5 Chest 2 Bar Pull Ups

5 Push Jerks

– Rest 1:00 –
Everything should remain unbroken, choose a weight you can move FAST and unbroken!

Rx+ = 185/135

Leave a Reply

Close Menu
WP Facebook Auto Publish Powered By : XYZScripts.com