CrossFit – Wed, May 29
Warm-up
Warm Up
1. Movement Prep/Activation
5 sets:
Rowling
+ 1 Penalty Burpee for every meter over/under 100m.
(Cap is 5 burpees)
2. Strength
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-
3. Workout Prep
1 set:
5/4 Calorie Row
2 Burpee Box Get Over
5/4 Calorie Row
Strength Accessory
Shoulder Press (Weight)
Workout
Arlington (4 Rounds for reps)
Freedom (RX’d)
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Get Overs (30/24)
15/12 Calorie Row
Independence
Every 4:00 (4 sets)
12/10 Calorie Row
10 Burpee Box Get Overs (24/20)
12/10 Calorie Row
Liberty
Every 4:00 (4 sets)
10/8 Calorie Row
8 Up Downs + Box Step Ups (24/20)
10/8 Calorie Row
- Target time each set: 2:15-2:45
- Time cap each set: 3 minutes
Cooldown/Mobility
Mobility
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-