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10. Mar
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CrossFit WOD, March 10, 2023

CrossFit – Fri, Mar 10

Warm up
<p>1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&amp;list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&amp;index=57&amp;t=0s&amp;ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</p><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&amp;feature=youtu.be">Mayhem Hip Halo Activation</a></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>3-4 Sets<br />1:00 Jog<br />25 Single Under<br />10 Single Arm High Pull R/L (Moderate)<br />20 Alt. Leg V-Up<br />-Then-<br />Warm Up to Power Clean weight.</p>
Ursula (Checkmark)
<p>16 Minute EMOM<br />4 Rounds<br />Minute 1 – 50 Double Unders<br />Minute 2 – 5 Power Cleans (155/105)<br />Minute 3 – 200m Run<br />Minute 4 – 10 GHD Sit Ups (OR 15 Abmat Sit Ups)</p>
Push Press (1 x 3 )
<p>Take 10 Minutes to establish a 3 RM Strict Press.</p>