CrossFit – Fri, Jan 5
Warm-up
Warm Up
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
4 Burpee Deadlifts (one dumbbell/ 2 on each side)
4 Hang Dumbbell Snatch (each)
4 Kip Swings
4 Jumping Pull Ups
2. Workout Prep
2 sets:
2 Devils Press
4 Pull Ups
Workout
Meredith Blake (Time)
Freedom (RX’d)
21-15-9
Devil press (35s/25s)
42-30-18
Pull Ups
Independence
21-15-9
Devil press (25s/15s)
30-24-18
Pull Ups
Liberty
21-15-9
Dumbbell Clean and Jerks (light)
30-24-18
Rings Rows
- Target time: 7-9 minutes
- Time cap: 14 minutes
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
- 8 Rear foot elevated DB Split Squat (each side) @ moderate weight
- 10 Single Leg DB Hip Thrust @ moderate weight
*Rest 2 minutes b/t rounds
Cooldown/Mobility
Mobility
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)