“Hopped Up”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Samson


Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Pigeon Pose – 1:00 Each Side

Overhead Stretch on Wall – :30 Seconds

2xBanded Walks x10



side to side

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: 7 min EMON/90 sec rounds (7×5)

5 rep thruster /build to heavy

3: Metcon (AMRAP – Reps)

“Hopped Up”


3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.


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