16. Feb
CrossFit WOD, February 16, 2023
CrossFit – Thu, Feb 16
Warm up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>2-3 Sets<br />1:00 Assault Bike<br />20 Step Back Lunge<br />20 Alt. Leg V-Up<br />10 Kip to Swing</p>
Nachos (AMRAP – Reps)
<p>3 sets<br />2 minute AMRAP<br />50ft Single Dumbbell Walking Lunge (50/35)<br />15 Toes to Bar<br />Max Calorie Assault Bike in remaining time<br />-Rest 90 seconds b/t sets-</p>
Snatch (4×5)
<p>5 Squat Snatches As Fast As Possible<br />5 Squat Snatches As Fast As Possible<br />5 Squat Snatches As Fast As Possible<br />5 Squat Snatches As Fast As Possible<br /><br />*These will NOT be cycled. These will be fast singles. Drop and go as fast as you can.<br />* Start at 6/10 RPE and build in weight each set.<br />*Rest as needed in between sets.</p>