CrossFit – Thu, Mar 21
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>30 sec Air Bike (easy)<br>20 sec Air Bike (mod)<br>10 sec Air Bike (hard)<br>30 Single Unders<br>5 Back Squats (empty bar – build across)<br>10 Walking Lunge Steps + Torso Twist<br><br><strong>2. Strength</strong><br>5 sets of 2 Back Squats @85% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>10ft Single Dumbbell Walking Lunge (build in weight)<br>10 Double Unders <br>5/4 Calorie Air Bike (build in pace)</p>
Strength/Accessory
Back Squat (Weight)
<p>5 sets of 2 Back Squats @85% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
“The taste you can see!” (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>12:00 AMRAP<br>25ft Single Dumbbell Walking Lunge (50/35)<br>50 Double Unders<br>25ft Single Dumbbell Walking Lunge (50/35) <br>15/12 Calorie Air Bike<br>(KG conv: 22.5/15 DB, 8m Lunge)</p><p> </p><p>Independence<br>12:00 AMRAP<br>25ft Single Dumbbell Walking Lunge (35/25)<br>35 Double Unders<br>25ft Single Dumbbell Walking Lunge (35/25) <br>12/10 Calorie Air Bike<br>(KG conv: 15/10 DB, 8m Lunge)</p><p> </p><p>Liberty<br>12:00 AMRAP<br>25ft Walking Lunge <br>50 Single Unders<br>25ft Walking Lunge <br>10/8 Calorie Air Bike<br>(KG conv: 8m Lunge)</p><ul><li>Target number of Rounds: 4.5 Rounds +</li><li>Minimum number of Rounds before scaling: 3.5 Rounds</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
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