CrossFit – Tue, Aug 1
Warm Up
<p>1 Round Through<br />10 yd walk on toes<br />10 yd walk on toes backwards<br />10 yd walk on heels<br />10 yd walk feet turned out<br />10 yd walk feet turned in<br />10 yd lunge walk-arms locked out overhead<br />10 yd lunge walk – torso twist towards forward leg<br />10 yd butt kickers<br />10 yd high knees</p><p>-into-<br />6 min AMRAP</p><p>100m jog<br />10 sec handstand hold<br />10 yd bear crawl</p>
Movement prep/Workout prep
<p>1 set<br />4x25ft Shuttle Run<br />10 Walking Lunge Steps<br />10ft Handstand Walk</p>
Freedom
Optimus prime (AMRAP – Rounds and Reps)
<p>AMRAP 20 Minutes<br />400ft Shuttle Run (16x25ft)<br />100ft Walking Lunge<br />25ft Handstand Walk</p>
<p>1 rep for each 25ft section completed for all 3 movements</p><p> </p><p>Affiliate compete-</p><p>AMRAP 20 Minutes<br />400ft Shuttle Run (16x25ft)<br />100ft Walking Lunge<br />50ft Handstand Walk</p>
Independence
Optimus prime (AMRAP – Rounds and Reps)
<p>AMRAP 20 Minutes<br />400ft Shuttle Run (16x25ft)<br />100ft Walking Lunge<br />3 Wall Walks</p>
<p>1 rep for each 25 ft section complete for all 3 movements</p>
Liberty
Optimus prime (AMRAP – Rounds and Reps)
<p>AMRAP 20 Minutes<br />300ft Shuttle Run (12x25ft)<br />50ft Walking Lunge<br />25ft Bear Crawl</p>
<p>1 rep for every 25 ft section </p>
Accessory
<p>Barbell Curl 21’s<br />3 sets: 21 reps – RPE 8<br />*Rest 1:00-1:30 b/t sets<br />Focus: Standing with a barbell perform 7 reps from waist to parallel, 7<br />reps from top of rep to parallel, 7 reps full range of motion. Ensure that<br />you do not sacrifice quality over quantity with this exercise.</p>
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