Main – CrossFit
Warm-up (No Measure)
AMRAC in 12 min with 6-10:
SB Half Moon,
Hip Extension w/2s pause at top (hold weight as able),
A1. : Split Squat ( @ 3011; 8-12/leg x 3 )
A1. : Lunge Squat ( @ 3011; 8-12/leg x 3 )
From lunge position, hold DBs at side and control back knee down to floor & back up.
A2. : 1-arm DB SDHP (x 10-16 alternating x 3. )
From sumo stance, stand and drive hips to bring elbow above shoulder in top position.
Triplet (AMRAP – Reps)
AMRAP in 9 minutes
3, 6, 9, 12, 15, 18…