CrossFit – Sat, Dec 30
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>1 set:<br>2:00 Ski or Row<br>2:00 Bike<br>(slow and steady)<br><br><strong>2. Workout Prep</strong><br>1 set:<br>5/4 Calorie Ski or Row<br>5/4 Calorie Bike<br>(at workout pace)</p>
Workout
2023 into 2024! (Time)
<p>Freedom (RX’d)<br>Teams of 2<br>20 sets (10 each/1:1)<br>24/19 Calorie Ski (OR Row)<br>24/19 Calorie Bike (Air Bike or Bike Erg)<br><br>**REPEAT from December 31, 2022 BUT we added 1 calorie for each movement each round.</p><p> </p><p>Independence<br>Teams of 2<br>10 sets (each/1:1)<br>20/16 Calorie Ski (OR Row)<br>20/16 Calorie Bike</p><p> </p><p>Liberty<br>Teams of 2<br>10 sets (each/1:1)<br>15/12 Calorie Ski (OR Row)<br>15/12 Calorie Bike</p><ul><li>Target time: 48-54 minutes</li><li>Time cap: 60 minutes</li><li>Time cap each round: 3 minutes</li></ul>
Optional Accessory
Optional: Mayhem Mini-Pump – Arms/Core
<p>3 Rounds</p><ul><li>10 Banded Pushups</li><li>10 Single Arm KB Situps (Left)</li><li>10 Single Arm KB Situps (Right)</li><li>100ft KB Overhead Walk (50L/50R)</li></ul><p><br> </p>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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