CrossFit – Tue, Feb 13
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3 min Air Bike<br>-into-<br>3 sets<br>:30 Jump Rope<br>5 Wall Ball Squats<br>5 Wall Ball Push Press<br>5 Wall Balls<br>5 Deadlifts (empty bar- build across sets)<br><br><strong>2. Strength</strong><br>5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>1 set:<br>5/4 Calorie Air Bike<br>4 Wall Balls<br>10 Double Unders</p>
Strength/Accessory
Deadlift (Weight)
<p>5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Godiva (5 Rounds for reps)
<p>Freedom (RX’d)<br>Every 3:00 (5 sets)<br>10/8 Calorie Air Bike<br>20 Wall Balls (20/14)<br>50 Double Unders<br>(KG conv: 9/6 WB)</p><p> </p><p>Independence<br>Every 3:00 (5 sets)<br>10/8 Calorie Air Bike<br>15 Wall Balls (20/14)<br>45 Double Unders<br>(KG conv: 9/6 WB)</p><p> </p><p>Liberty<br>Every 3:00 (5 sets)<br>8/7 Calorie Air Bike<br>15 Wall Ball Thrusters (light)<br>50 Single Unders</p><ul><li>Target time each set: 1:50-2:15</li><li>Time cap each set: 2:30</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 Seal Pose</p>
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