CrossFit 416 Daily – Sunday, December 3rd

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CrossFit 416 Daily – Sunday, December 3rd

Warm-up

Dynamic warm-up

  • High knees
  • Butt kickers
  • Inside tap skipping
  • Outside tap
  • A-skip
  • B-skip
  • Spiderman complex
  • Leg kicks
  • Carioca
  • Side shuffle doing jumping jacks
  • Hip rotation (external & internal)

With a green band

Banded walks then 15 x banded good mornings

 

WOD

As many rounds as possible in 15 minutes of:

12 x Power Clean (115/75)

12 x Front Rack Reverse Lunges (115/75) (6 each)

20 x Lateral hops

30 x Double Unders

 

Cash Out

4 rounds of:

10 x Goblet Squats

10 x Single armed KB rows

0:30 seconds side plank (Right/Left)

 

Rx+

12-8-4 reps

Power Clean and Push Press (155/105)

Front Rack Reverse Lunges

Bar Muscle-up

*50 double unders after each round

rest 3 minutes

16-12-8

Power Clean and Push Press (135/85)

Front Rack Reverse Lunges

Chest to Bar Pull-up

*20 x Box Jumps after each round

rest 3 minutes

20-16-12

Power Clean and Push Press (115/65)

Front Rack Reverse Lunges

Pull-ups

*20 Lateral hops after each round


Fixing Hip Impingement 

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