CrossFit – Mon, Jun 26
Warm Up
<p>2 sets:<br />1:00 Bike<br />1:00 Run<br />1:00 Ski<br />-into-<br />Build up on Manmaker weight</p>
Movement prep/Workout prep
<p>1 set:<br />20-sec Bike (workout pace)<br />20-sec Run (workout pace)<br />20-sec Ski (workout pace)<br />1 Manmaker at workout weight</p>
Freedom
Magic kingdom (Time)
<p>3,000m Echo bike</p><p>10 Manmakers (2×50/35)</p><p>2,000m Run</p><p>10 Manmakers (2×50/35)</p><p>1,000m SkiErg<br />10 Manmakers (2×50/35)</p>
<p>Affiliate compete-</p><p>3,000m Echo bike</p><p>10 Manmakers (2×60/45)</p><p>2,000m Run</p><p>10 Manmakers (2×60/45)</p><p>1,000m SkiErg<br />10 Manmakers (2×60/45)</p>
Independence
Magic kingdom (Time)
<p>2,500m Echo bike</p><p>10 Manmakers (2×35/25)</p><p>1600m Run</p><p>10 Manmakers (2×35/25)</p><p>800m SkiErg<br />10 Manmakers (2×35/25)</p>
Liberty
Magic Kingdom (Time)
<p>2,000m Echo bike</p><p>10 Manmakers (light)</p><p>1000m Run</p><p>10 Manmakers (light)</p><p>500m SkiErg<br />10 Manmakers (light)</p>
Mobility
<p>1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side)<br />1 min Seal Pose</p>
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