CrossFit – Wed, Dec 27
Warm-up
Warm Up
1. Movement Prep/Activation
5 sets:
Rowling to 100m
Penalty = Burpee Box Step Overs (Max 5)
2. Workout Prep
2 sets:
30-second Air Bike (moderate pace)
30-second Shuttle Run (moderate pace)
Workout
“You sit on a throne of lies” (3 Rounds for reps)
Freedom/Independence/Liberty:
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max 50 ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Air Bike
**Repeat from Dec. 28, 2022.
- Target number of reps each set: 45/36 + reps
- Minimum number of reps before scaling: NONE
Strength/Accessory
Mayhem Mini-Pump –Upper Body Posterior (Checkmark)
4 Rounds
- 10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7
- 12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Cooldown/Mobility
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose