CrossFit – Sat, Dec 30
Warm-up
Warm Up
1. Movement Prep/Activation
1 set:
2:00 Ski or Row
2:00 Bike
(slow and steady)
2. Workout Prep
1 set:
5/4 Calorie Ski or Row
5/4 Calorie Bike
(at workout pace)
Workout
2023 into 2024! (Time)
Freedom (RX’d)
Teams of 2
20 sets (10 each/1:1)
24/19 Calorie Ski (OR Row)
24/19 Calorie Bike (Air Bike or Bike Erg)
**REPEAT from December 31, 2022 BUT we added 1 calorie for each movement each round.
Independence
Teams of 2
10 sets (each/1:1)
20/16 Calorie Ski (OR Row)
20/16 Calorie Bike
Liberty
Teams of 2
10 sets (each/1:1)
15/12 Calorie Ski (OR Row)
15/12 Calorie Bike
- Target time: 48-54 minutes
- Time cap: 60 minutes
- Time cap each round: 3 minutes
Optional Accessory
Optional: Mayhem Mini-Pump – Arms/Core
3 Rounds
- 10 Banded Pushups
- 10 Single Arm KB Situps (Left)
- 10 Single Arm KB Situps (Right)
- 100ft KB Overhead Walk (50L/50R)
Cooldown/Mobility
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back