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02. Mar
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CrossFit WOD, March 2, 2023

CrossFit – Thu, Mar 2

Warm up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=xHxprWItWsY&amp;ab_channel=CrossFitMayhem">Crossover Symmetry Activation Plus</a></h3><p>OR<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><pre><code>* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
</code></pre><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>10minutes moving through:<br />300m Row<br />8 Dumbbell Goblet Squat (Light-Moderate)<br />8 Single Arm Press R/L (Light-Moderate)<br />4 Single Arm Thruster R/L (Light-Moderate)<br />-Then-<br />Warm Up to Dumbbell weight on all movements.</p>
Snickerdoodle (Checkmark)
<p>OTM (On the Minute. aka EMOM)<br /><br />2 sets:<br />Minute 1: 12/10 Calorie Row<br />Minute 2: 8 Dumbbell Front Squats (2×50/35)<br />Minute 3: 12/10 Calorie Row<br />Minute 4: 6 Dumbbell Push Press (2×50/35)<br />Minute 5: 12/10 Calorie Row<br />Minute 6: 4 Dumbbell Thrusters (2×50/35)<br />Minute 7: 12/10 Calorie Row<br />Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)<br />-rest until 10:00 before star</p>