CrossFit – Wed, Mar 20
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>15 Banded Pull Aparts<br>15 Banded Face Pulls<br>-into-<br>7:00 AMRAP<br>45-second Row<br>3 Bench Press (empty bar – build across)<br>10 Sit Ups<br><br><strong>2. Strength</strong><br>5 sets of 2 Bench Press @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 Row (at workout pace)<br>3 Shoulder to Overhead<br>3 Toes to Bar</p>
Strength/Accessory
Bench Press (Weight)
<p>5 sets of 2 Bench Press @85% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
“Snap! Crackle! Pop!” (3 Rounds for reps)
<p>Freedom (RX’d)<br>3 sets <br>15/12 Calorie Row<br>15 Shoulder to Overhead (95/65)<br>20 Toes to Bar<br>15 Shoulder to Overhead (95/65)<br>15/12 Calorie Row<br>-Rest 3:00 between sets-<br>(KG conv: 43/29)</p><p> </p><p>Independence<br>3 sets <br>12/10 Calorie Row<br>15 Shoulder to Overhead (75/55)<br>15 Toes to Bar<br>15 Shoulder to Overhead (75/55)<br>12/10 Calorie Row<br>-Rest 3:00 between sets-<br>(KG conv: 34/25)</p><p> </p><p>Liberty<br>3 sets <br>10/8 Calorie Row<br>10 Dumbbell Push Press (light)<br>10 Hanging Knee Raises<br>10 Dumbbell Push Press (light)<br>10/8 Calorie Row<br>-Rest 3:00 between sets-</p><ul><li>Target time each set: 3:30-4:30</li><li>Time cap each set: 5 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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