CrossFit – Wed, Dec 27
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>5 sets:<br>Rowling to 100m<br>Penalty = Burpee Box Step Overs (Max 5)<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>30-second Air Bike (moderate pace)<br>30-second Shuttle Run (moderate pace)</p>
Workout
“You sit on a throne of lies” (3 Rounds for reps)
<p>Freedom/Independence/Liberty: <br>3:00 Max Calorie Air Bike<br>-3:00 rest-<br>3:00 Max 50 ft Shuttle Run<br>-3:00 rest-<br>3:00 Max Calorie Air Bike<br>**Repeat from Dec. 28, 2022. </p><ul><li>Target number of reps each set: 45/36 + reps</li><li>Minimum number of reps before scaling: NONE</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Upper Body Posterior (Checkmark)
<p>4 Rounds</p><ul><li>10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7</li><li>12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 2 min between rounds-</p><p><br> </p>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min Couch Stretch (each side)<br>1 min Seal Pose</p>
Add Comment