3 Strikes

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

HIP HALO

2 Rounds. . .

10 Lateral Steps (each side)

5 Pausing Squats (0:03 at the bottom)

10 Standing Fire Hydrants (each side) https://www.youtube.com/watch?v=tsZFBcfRu4c

0:30 Hip Bridges

Weightlifting

Front Squat (6X2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Dumbbell Front Squats (50/35)’s

3 Chest To Bar Pull-ups

3 Box Jump Overs (24″/20″)

6 Dumbbell Front Squats (50/35)’s

6 Chest To Bar Pull-ups

6 Box Jump Overs (24″/20″)

9 Dumbbell Front Squats (50/35)’s

9 Chest To Bar Pull-ups

9 Box Jump Overs (24″/20″)

Extra Credit

Goat Day (AMRAP – Reps)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

Pick 2 movements that you need to work on

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