Never Doubt – CrossFit
Warm-up
Localized foam rolling – find a spot on your legs/hips and spend :45 on that spot with very small circles until it releases and then move to the other leg
Then
5 minutes
Mini banded lateral walk x10 step in each direction
Mini band glute bridge hold with abduction x10 https://www.youtube.com/watch?v=w1f8BAAzBik
Wall Hamstring ISO hold x:05-:10 – https://youtu.be/pWuMuFbRFJU
Then
Warm up the squat
Strength
A. Anderson Squat (front or back) – 3-3-3-3-2-2, rest 2:00-2:30 between, first 4 sets are ramp up sets, sets of 2 are challenging
Anderson Back Squat
Anderson Front Squat
Conditioning
Metcon (Time)
B. 3 rounds
10 Box Jumps with Step Down
15 Russian KBs (70/53)
200m farmers carry
Cooldown
Pigeon x1:30/side