CrossFit – Thu, Mar 28
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Fire Hydrants (each)<br>10 Banded Glute Bridges <br>-into-<br>8 min AMRAP<br>45-second Row<br>10 Alternating V-Ups<br>5 Deadlifts (empty-build across sets)<br><br><strong>2. Strength</strong><br>Deadlifts:<br>- Heavy Single (10-12 minutes)<br><br><strong>3. Workout Prep</strong><br>2 sets: (with partner)<br>100m (each, build in pace)</p>
Strength/Accessory
Deadlift (Weight)
<p>- Heavy Single (10-12 minutes)<br><br>* Rest a little longer than normal between sets when you reach heavier weights *</p>
Workout
Out of the Box (Time)
<p>Freedom (RX’d)<br>Teams of 2<br>M/M-4000m Row <br>F/F-3400m Row<br>M/F-3600m Row<br>* Repeat from Jan 7,2021</p><p> </p><p>Independence<br>Teams of 2<br>M/M-3500m Row <br>F/F-3250m Row<br>M/F-3000m Row</p><p> </p><p>Liberty<br>Teams of 2</p><p>2000/1750m row</p><ul><li>Target time: 14-16 minutes</li><li>Time cap: 20 minutes</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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