CrossFit – Wed, Feb 28
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Face Pulls<br>-into-<br>3 sets:<br>45-second Ski (or Row)<br>5 Bench Press (Build across sets)<br>10 Bird Dogs<br>5 Downward Dog/Seal Pose<br><br><strong>2. Strength</strong><br>5 sets of 5 Bench Press @70% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Ski (or Row)<br>3 Push Ups</p>
Strength/Accessory
Bench Press (Weight)
<p>5 sets of 5 Bench Press @70% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Deviled Eggs (2 Rounds for reps)
<p>Freedom (RX’d)<br>2 sets <br>27-21-15 (21-16-12 for women)<br>Calorie Ski or Row<br>Push-Ups<br>-Rest 5:00 between sets.-<br>(the female reps apply only to the calories)<br>* Repeat from March 1st, 2023<br> </p><p>Independence<br>2 sets <br>24-18-12 (18-14-10 for women)<br>Calorie Ski Erg or Calorie Row<br>Push-Ups<br>-Rest 5:00 between sets.-</p><p> </p><p>Liberty<br>2 sets <br>21-15-9 (16-12-8 for women)<br>Calorie Row<br>Bar Push-Ups<br>-Rest 5:00 between sets.-</p><ul><li>Target time each set: 5-6 mins</li><li>Time cap each set: 7 mins</li></ul>
Cooldown/Mobility
Mobility
<p>1 min seal pose<br>1 min bicep stretch on wall<br>1 min tricep lacrosse ball smash (each side)</p>
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