071316 – CrossFit

Warm-up
General Warm-up
Hamstring/Glute Mobility
Movement Prep

Strength
Hip Thrust (2×8 at 60% of Back Squat Max)
15 Minutes to finish this and the GHRs

Glute-Ham Raises (3×8)
Partner Assist if necessary

Conditioning
4 Rounds for Total Reps:
1 Minute DB Reverse Lunges (30/20)
1 Minute Abmat Sit-ups
1 Minute Double Unders
1 Minute Rest

No Doubles? Sub Singles

Rx+: 40/30 on Lunges, Rest in a Low Plank