Thursday

CrossFit 611 – CrossFit

Warm-up

10:00 @ Warm Up

“Hip Circle Glute Circuit” (Wear Hip Circle for Entire Circuit)

10 Glute Bridges w/ :03 Hold at Top

10 Squats w/ :03 Hold in Bottom

20 Lateral Steps/Side

20 Quadruped Hip Extension/Side

20 Standing Hip Extension/Leg

20 Seated Hip Abduction

20 Hip-Hinge Abduction

Skill

Ring Dips – 5 min review

then,

8 min EMOM

Ring Dip Accessory Work

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

250/200m Row

3-5 Ring Dips

20 Slam Balls (20/10)

3-5 Ring Dips

15/12 Cals (AB)

3-5 Ring Dips

10 DB Man Makers (35/20)

(Note: Scale Ring Dips to 8-10 Close Grip DB Floor Press

https://youtu.be/s6ydoB3ktlI)

Mobility

Tricep Mobility

https://youtu.be/Qy3IfIECXgs

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