CrossFit – Mon, Dec 25
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Curls<br>10 PVC Pass Throughs<br>-into-<br>3 sets:<br>:30 sec Bike<br>5 Step Back Lunges (each leg)<br>5 Up-Downs<br>3 Hang DB Snatches (each side)<br>3 Inch Worms<br><br><strong>2. Workout Prep</strong><br>1 set:<br>4 Pull Ups <br>10ft Single Arm Lunge (both arms)<br>2 Alternating Single Arm Devils Press</p>
Workout
The best way to spread Christmas Cheer is singing loud for all to hear (4 Rounds for reps)
<p>Freedom (RX’d)<br>4 sets<br>18 Pull Ups<br>50ft Single Dumbbell Overhead Walking Lunge (50/35)<br>12 Single Arm Alternating Devil’s Press (50/35)<br>50ft Single Dumbbell Overhead Walking Lunge (50/35)<br>-rest 1:1 between sets-<br>(KG conv: 22.5/15 DB)</p><p> </p><p>Independence<br>4 sets<br>14 Pull Ups<br>50ft Single Dumbbell Walking Lunge (35/25)<br>12 Single Arm Alternating Devil’s Press (35/25)<br>50ft Single Dumbbell Walking Lunge (35/25)<br>-rest 1:1 between sets-<br>(KG conv: 15/10 DB)</p><p> </p><p>Liberty<br>4 sets<br>16 Jumping Pull Ups<br>50ft Walking Lunge <br>12 Single Arm Alternating Clean and Jerks (light)<br>50ft Walking Lunge <br>-rest 1:1 between sets-</p><ul><li>Target time each set: 3-4 minutes</li><li>Time cap each set: 5 minutes</li><li>Overall time cap: 35 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min Couch Stretch (each side)<br>1 min Bicep Wall Stretch</p>
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