Tuesday 4/3

Warm up

Hip & Glute Activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Basic Warm Up

2x net climbs

15 push ups

15 hollow rocks

15 good mornings w/65 m/95

15 OHS

Skill

OHL with plate

WOD

4 rounds of:

400m run with plate w/25# m/45#

50m OHL with plate w/25# m/45#

GoFit

Warm up

Hip & Glute Activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Squat Prep Warm Up

10 Russian baby makers

10 Hawaiian squats on each side

10 Rack assisted squats (3 second pause at bottom)

(http://www.crossfitinvictus.com/blog/squat-therapy/)

Skill

Wall squats

WOD

7x

30:30

20:40

10:50

-Air bike
-Air squats