CrossFit – Wed, Jan 3
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Roll and Reach<br>10 Iron Cross<br>10 Scorpions<br>-into-<br>8 min AMRAP<br>:45 sec Row<br>5 Deadlifts (empty-building across)<br>:30 Jump Rope<br>5 Cat/Cows</p><p> </p><p><strong>2. Workout Prep</strong><br>2 sets<br>5/4 Calorie Row<br>3 Deadlifts (build in weight)<br>4 Crossovers</p>
Workout
“I have class and you dont” (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>14:00 AMRAP<br>14/11 Calorie Row<br>14 Deadlifts (155/105)<br>28 Crossovers<br> </p><p>Independence<br>14:00 AMRAP<br>12/10 Calorie Row<br>12 Deadlifts (135/95)<br>18 Crossovers (OR 36 Double Unders)</p><p> </p><p>Liberty<br>14:00 AMRAP<br>10/8 Calorie Row<br>10 Dumbbell Deadlifts (light)<br>28 Single Unders</p><ul><li>Target number of Rounds: 4.5+ Rounds</li><li>Minimum number of Rounds before scaling: 3.5 Rounds</li></ul>
Gymnastics/Core
Gymnastics: Core Conditioning (Day 1) (Checkmark)
<p>All Levels: <br>Every 1:00 (8:00) <br>Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold) <br>Even minute: 30 seconds of Strict Hanging Knee Raises</p>
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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