CrossFit – Mon, Dec 18
Warm-up
Warnm -up
1. Movement Prep/Activation
3 sets:
10 PVC Pass Throughs
10 Dynamic Squat Stretches
10 Alternating V-Ups
-into-
8:00 AMRAP
45-second Machine
5 Clean Deadlifts
5 Front Squats
5 Bench Press
5 Snatch Grip Push Press
5 Overhead Squats
2. Workout Prep:
Use this time to set up stations (Bench) and start warming up your Squat Clean.
Workout
The Other Total (Total Weight)
Cooldown/Mobility
Mobility
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
Freedom (RX’d)
1RM Clean
1RM Bench Press
1RM Overhead Squat
-30:00 Time Cap-
Independence
No Change to Workout
Liberty
1 Heavy Power Clean
1 Heavy Bench Press
1 Heavy Front Squat
-30:00 Time Cap-
No Target Weight. Just lift and have fun!