CrossFit – Tue, Jan 2
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>20 Banded Side Steps<br>10 Banded Glute Bridges<br>10 Dynamic Air Squats<br>-into-<br>3 sets:<br>20 Line Hops<br>2x50ft Shuttle Run<br>5 Wall Ball Front Squat<br>5 Wall Ball Push Press</p><p> </p><p><strong>2. Workout Prep</strong><br>3 Wall Ball Thrusters<br>3 Wall Balls (heavy weight)<br>1x50ft Shuttle Run</p>
Workout
Annie & Hallie (Time)
<p>Freedom (RX’d)<br>50 Wall Ball Thrusters (20/14)<br>10x50ft Shuttle Run<br>40 Wall Balls (20/14)<br>10x50ft Shuttle Run<br>30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)<br>10x50ft Shuttle Run<br> </p><p>Independence<br>40 Wall Ball Thrusters (20/14)<br>8x50ft Shuttle Run<br>30 Wall Balls (20/14)<br>8x50ft Shuttle Run<br>20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)<br>8x50ft Shuttle Run</p><p> </p><p>Liberty<br>40 Wall Ball Thrusters (light)<br>8x50ft Shuttle Run<br>30 Wall Ball Thrusters (light moderate)<br>8x50ft Shuttle Run<br>20 Wall Balls (light)<br>8x50ft Shuttle Run</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 15 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
<p>4 Rounds</p><ul><li>10 Dumbbell Bench Press @ moderate weight – maintain quality</li><li>10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality</li></ul><p>-Rest 2 min b/t rounds-</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>
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