CrossFit – Wed, Mar 13
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>15 Banded Pull Aparts<br>15 Banded Chest Flys<br>-into-<br>8:00 Amrap (3-4 sets)<br>30-sec Air Bike (easy pace)<br>5 Bench Press (empty – build across sets)<br>5 seal pose/ down dog transitions<br><br><strong>2. Strength</strong><br>Every 1:00 for 5 minutes:<br>5 Bench Press at 60% of 1RM<br><br><strong>3. Workout Prep</strong><br>2 sets<br>5/4 Calorie Air Bike<br>4 Dumbbell Bench (add weight after first set)</p>
Strength/Accessory
Bench Press (Weight)
<p>Every 1:00 for 5 minutes:<br>5 Bench Press at 60% of 1RM</p>
Workout
“Call me beep me, if you wanna reach me” (Time)
<p>Freedom (RX’d) <br>30-24-18-12-6<br>Calorie Air Bike (Female calories: 24-20-14-10-5)<br>Dumbbell Bench Press (2×50/2×35)<br>*Repeat from March 16, 2022<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>24-18-14-10-6<br>Air Bike Calories <br>Dumbbell Bench Press (2×40/2×25)<br>Women’s Calories: 20-16-12-8-4<br>(KG conv: 17.5/10 DBs)</p><p> </p><p>Liberty<br>20-16-12-8-4<br>Air Bike Calories <br>Bar Push Ups<br>Women’s Calories: 16-12-8-4-2</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 16 minutes</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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