CrossFit – Tue, Jun 18
Warm-up
Warm Up
1. Movement Prep/Activation
8:00 AMRAP
30-second Jump Rope
5 Inch Worms
30-second Air Bike
10 Box Step Ups
2. Workout Prep
2 sets:
10 Double Unders
5/4 Calorie Air Bike (build in pace)
2 Box Jump Overs (build in height)
Workout
Whatchamacallit (5 Rounds for reps)
Freedom (RX’d)
5 sets:
50 Double Unders
15/12 cal Air Bike
10 Box Jump Overs (30/24)
-rest 1:1 between rounds (rest the amount of time it took to complete the round)-
Independence
5 sets: 1:1
35 Double Unders
12/10 Air Bike
10 Box Jump Overs (24/20)
Liberty
5 sets: 1:1
50 Single Unders
10/8 Air Bike
10 Box Step Ups (24/20)
- Target time each set: 2-2:20
- Time cap each set: 3 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)
4 rounds:
- 10 Inverted Skull Crusher @ moderate weight RPE 7
- 10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
*Rest 1 minute between rounds
Cooldown/Mobility
Mobility
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Calf Foam Rolling
2x 1 Min Ring Bicep Stretch
1 Min Foot Smash