CrossFit – Fri, Apr 12
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Banded 7’s<br>-into-<br>8:00 AMRAP<br>10 Alternating V-Ups (each side)<br>5 Inch Worms<br>5 Scap Pullups<br>30-second Machine<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>2 Strict Chin Ups<br>4 Bench Dips<br>4 V-Ups</p>
Gymnastics
Gymnastics Skill Review (Checkmark)
<p>Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar…choose a level you’d like to work on and improve.<br><br>* Coaching videos with scaling options are provided in the coach notes.</p>
Workout
BLT (Time)
<p>Freedom (RX’d)<br>2 Rounds:<br>20 Strict Chin Ups<br>40 Bench Dips<br>60 V-Ups</p><p> </p><p>Independence<br>2 Rounds:<br>15 Strict Pull-Ups<br>40 Bench Dips (knees bent)<br>50 Suitcase Sit-ups</p><p> </p><p>Liberty<br>2 Rounds:<br>20 Ring Row<br>30 Bench Dips (knees bent)<br>40 Sit Ups</p><ul><li>Target time: Sub 10 minutes</li><li>Time cap: 15 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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