4/15/21

CrossFit Loyalty – CrossFit

Warm-up

2 Rounds

1min Bike easy

30sec Bike moderate

10sec Bike sprint

Then

4 Clock lunge (ea)

5 Front to back scales (ea)

Then

10 Hollow rocks

10 Arch rocks

10 Glute bridge-ups

30sec Glute bridge hold

Midline Conditioning

Complete 4 starting every 3rd minute

•60 Seconds Single DB Overhead + Single DB Front Rack March in Place (Complete 3 alternating DB Presses to start and then every 15 seconds)

• 30 second Rest

•30 seconds Supine Chinese Plank

•30 second Hollow Hold

• 30 second Rest

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 9 minutes

•15/20 Calorie Bike

•100m Farmer Carry

•12 Push-up Renegade Rows

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