CrossFit 611 – CrossFit

Warm-up

500m Row

Dynamic Warm-Up

9:00 Alt EMOM

Min 1: 5 SA KB Turkish Sit Ups (NOT TGU) (Per Arm) https://youtu.be/zbMmR7NXc0w

Min 2: 12-15 BB Hip Thrusts (AHAP)

Min 3: 15- 20 Standing Calf Raises/Leg https://youtu.be/BIRC4Qj7tsw

Core

3 Rounds

10 Alt Single Leg V Ups

:10 Hollow Hold

10 Seated LSit Leg Pulses

:10 Seated LSit Left Lift Hold

10 Tuck Ups

:10 Dish Hold

(Note: Rest/Walk :60 between rounds)

Conditioning

Mobility

Hamstring Work

Metcon (2 Rounds for reps)

8:00 AMRAP

15/12 Cals (Row)

12 Alt DB Renegade Rows

9 Burpees over Erg

Rest/Walk 4:00

8:00 AMRAP

15/12 Cals (AB)

12 S/A KBS

9 Pull Ups (Sub with Ring Rows)