Thursday, February 16th
Saturday, February 18th

12 Great Exercises to Warm Up and Activate Your Glutes -BarBend

Rick’s Putting the “Hamner” Down -CrossFit

Performance is in red, Competition is in blue, Links are in green

A) 3 sets of:
Barbell Split Squat x 12 reps each leg
rest 30 seconds 
Strict Dip x Max Reps
rest 60 seconds 

B) On the minute, for 24 minutes:
Minute 1- 7 Dumbbell Front Squats 
Minute 2- 10/7 Calorie Row
Minute 3- 15 Wall Balls 20 lbs /10 ft, 14 lbs /9 ft
Minute 40- Rest

A) 3 set of:

Rear Foot Elevated Split Squat x 8 reps each leg
rest 30 seconds 
Strict Dip x Max Reps
rest 60 seconds

Load Split Squat with barbell on your back. Hip crease below the top of the knee and elbow below the shoulder on the dip. For both exercises, deeper is better.

B) On the minute, for 24 minutes:
Minute 1- 7 Front Squats 185/125
Minute 2- 12/9 Calorie Row
Minute 3-  15 Wall Balls 20 lbs /10 ft, 14 lbs /9 ft
Minute 40- Rest

A full Clean counts as first rep on the Front Squats, and the reps should be done in one set. No rack. Aim to go hard on each minute.