CrossFit – Thu, Mar 21

CrossFit – Thu, Mar 21

Warm-up
Warm Up

1. Movement Prep/Activation
10:00 AMRAP
30 sec Air Bike (easy)
20 sec Air Bike (mod)
10 sec Air Bike (hard)
30 Single Unders
5 Back Squats (empty bar – build across)
10 Walking Lunge Steps + Torso Twist

2. Strength
5 sets of 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

3. Workout Prep
2 sets:
10ft Single Dumbbell Walking Lunge (build in weight)
10 Double Unders
5/4 Calorie Air Bike (build in pace)

Strength/Accessory
Back Squat (Weight)

5 sets of 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Workout
“The taste you can see!” (AMRAP – Rounds and Reps)

Freedom (RX’d)
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (50/35)
50 Double Unders
25ft Single Dumbbell Walking Lunge (50/35)
15/12 Calorie Air Bike
(KG conv: 22.5/15 DB, 8m Lunge)

Independence
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (35/25)
35 Double Unders
25ft Single Dumbbell Walking Lunge (35/25)
12/10 Calorie Air Bike
(KG conv: 15/10 DB, 8m Lunge)

Liberty
12:00 AMRAP
25ft Walking Lunge
50 Single Unders
25ft Walking Lunge
10/8 Calorie Air Bike
(KG conv: 8m Lunge)

  • Target number of Rounds: 4.5 Rounds +
  • Minimum number of Rounds before scaling: 3.5 Rounds

Cooldown/Mobility
Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)