CrossFit – Fri, Dec 29
Warm-up
Warm Up
1. Movement Prep/Activation
4:00 Machine
-into-
4:00 AMRAP
4 Inch Worms
4 Up-Downs to Target
3 Burpees to Target
20-second Air Bike (mod-fast)
2. Workout Prep
1 set:
5 Burpees to 6in Target (at workout pace)
Workout
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6" target
Burpees to a 6" target
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds
- 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
- 10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7
- 10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Cooldown/Mobility
Mobility
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
Freedom/Independence:
7:00 Amrap
Max Burpee to bar (6in target)
Liberty
7:00 Amrap
Max Up Downs