The Raptor

7
Jun

The Raptor

CrossFit Tactical Strength – CrossFit

Warm-up

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge

Banded Clamshells (No Measure)

50 reps each leg

Mobility

Anterior Hip Distraction (No Measure)

Facing the rig, place band high on the hamstring, banded leg steps back and hold in a lunge stretching/distracting the back(banded) leg.
2 mins each leg

EMOM

EMOM alternating minutes for 10 Minutes

Banded KB Swings (15 Reps)

Green Bands
Odd Minutes

Weighted Front Plank (1 minute)

4x 1 minute holds
Even Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Cycles of

AMRAP in 10:

20 Pullups

30 Shoulders to overhead

40 Air Squats

Rest 2 Mins between efforts ss

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