Workout of the Day

CrossFit WOD, June 2, 2022

6-2-22

Warm-up
1. Hip Halo Activation

2.2 Sets:
1:00 Row
5 Inchworms
10 V-Ups
10 Hanging Scap Retractions
10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)

3. Workout Prep
1 Set (at workout pace):
2 Dumbbell Snatches (at workout weight)
2 Burpees over Bar
2 Toes to bar

Metcon (Time)
INDEPENDENCE

Mayhem Independence
3 sets
20 Dumbbell Snatches (50/35)
20 Burpees over Bar
20 Toes to bar
-Rest 2 Minutes between sets-

Scoring: Time

Time Cap each set: 5 minutes

Metcon (Time)
Mini-Pump – Shoulder/Glutes
38:00-60:00

3 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Standing DB Lateral Raise @ light weight
15 GHD Hip Extension
15 yd lateral band walk (each direction) @ moderate weight band

-Rest 3 min b/t round-

Scoring: Time