CrossFit – Fri, Feb 9

CrossFit – Fri, Feb 9

Warm-up
Warm Up

1. Movement Prep/Activation
8:00 AMRAP
30-Second Row with Legs Only
30-Second Row with Arms Only
30-Second Jump Rope
5 Up Downs + Seal Pose

2. Workout Prep
1 set:
20-second Row (at workout pace)
3 Burpees
10 Double Unders

Workout
“The Ghost” (6 Rounds for reps)

Freedom (RX’d)
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
-Rest 1:00 between rounds-

Independence
No Change to Workout

Liberty
6 Rounds:
1:00 Max Calorie Row
1:00 Max Up Downs
1:00 Max Single Unders
-Rest 1:00 between rounds-

  • Target number of reps each set:
    Calorie Row: 17/14+
    Burpees: 13+
    Double Unders: 65+
  • Minimum number of reps before scaling:
    Calorie Row: 14/11
    Burpees: 9
    Double Unders: 50

Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

  • 12 Leaning Lateral Raise @ moderate weight – maintain quality
  • 10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

-Rest 1 min between rounds-

Cooldown/Mobility
Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)