CrossFit – Wed, Aug 9
Warm Up
<p>Hip Halo Warm Up</p><p>-into-<br />3 sets:</p><p>1:00 Assault Bike (increase speed)<br />10 Alternating V-Ups<br />3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats</p>
Movement prep/Workout prep
<p>3 sets:<br />5/4 Calorie Assault Bike (at workout pace)<br />4 GHD’s<br />2 Back Squats (build-in weight)*<br />*Practice transitioning from the ground to the back rack position.</p>
Freedom
“You’re killing me, Smalls” (7 Rounds for reps)
<p>Every 3:00 (7 sets)<br />10/8 calorie echo<br />12 GHD’s Or V-Ups<br />9 Back Squats (155/105)</p>
<p>Affiliate compete-</p><p>Every 3:00 (7 sets)<br />12/10 Calorie echo<br />15 GHD’s Or V-Ups<br />9 Back Squats (185/125)</p>
Independence
“You’re killing me smalls” (7 Rounds for reps)
<p>Every 3:00 (7 sets)<br />9/7 calorie echo bike<br />10 GHD’s + 6in Riser Or V-Ups<br />9 Back Squats (135/95)</p>
Liberty
You’re killing me Smalls (7 Rounds for reps)
<p>Every 3:00 (7 sets)<br />7/6 Calorie echo<br />12 Sit Ups<br />9 Dumbbell Front Squats (light)</p>
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