CrossFit – Mon, Mar 4
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>3 Rounds<br>“Rowling”<br>(5 rep Max Burpee Penalty)<br>-into-<br>4 min AMRAP<br>30 sec single/double unders<br>10 Plate Toe Taps (each side)<br>10 Heel Toe Rocks<br>10 Floor Plate Press<br><br><strong>2. Workout Prep</strong><br>1 set:<br>100m Row<br>5 Push Ups<br>10 Double Unders</p>
Workout
Tony Perkis (Time)
<p>Freedom (RX’d)<br>1000/800m Row<br>50 Push-ups<br>200 Double Unders<br>50 Push-ups<br>1000/800m Row<br>* Repeat from 2/20/2023</p><p> </p><p>Independence<br>800/650m Row<br>35 Push ups<br>150 Double Unders<br>35 Push ups<br>800/650m Row</p><p> </p><p>Liberty<br>500/400m Row<br>30 Bar Push ups<br>150 Single Unders<br>30 Bar Push ups<br>500/400m Row</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 18 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
<p>4 Rounds</p><ul><li>15 Standing Tricep Extension w/ band</li><li>10 Single DB Bench Press (each) @ moderate weight – maintain quality</li></ul><p>-Rest 1 min b/t rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min lacrosse ball pec smash (each side)<br>1 min overhead elbow grab tricep stretch (each side)<br>1 min tricep lacrosse ball smash (each side)</p>
Add Comment