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30. Mar
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CrossFit WOD, March 30, 2023

CrossFit – Thu, Mar 30

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><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrateperformafterthelifting">3. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3><p>8-12 minutes moving through:<br />10/8 Calorie Row(moderate)<br />10/8 Calorie Bike<br />10 Hanging Scap Retractions<br />10 Lateral Box Step Up (each side)</p>
Deadlift (4×10)
<p>4 sets: 10 reps @ – RPE 6-7<br /><br />*Rest 2:00-2:30 b/t sets</p>
Kang the conqueror (AMRAP – Reps)
<p>15 minute AMRAP:<br />5-4-3-2-1<br />Strict Pronated Pull Up<br />Dumbbell Burpee Box Step Overs (2×50/35) (24/20)</p>
Accessory work
<p>4 Rounds<br />10 Ring Row – Feet Elevated @ Moderate weight – maintain control and quality RPE 7<br />12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality RPE 7<br />10 DB Preacher Curl @ moderate weight – maintain quality RPE 7<br />-Rest 3 min b/t rounds-</p>