CrossFit – Tue, Apr 23
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>25-sec Air bike (easy)<br>25-sec Air bike (moderate)<br>10-sec Air bike (hard)<br>5 Jumping Squats<br>5 Down Dog/Seal Pose Transitions<br>5 World’s Greatest Stretch (each side)<br><br><strong>2. Workout Prep</strong><br>1:1 With Partner (Each perform then move to the next set)<br>30-second Bike (easy)<br>into<br>20-second Bike (moderate)<br>into <br>10-second Bike (hard)</p>
Workout
Guava (Time)
<p>Freedom (RX’d)<br>Teams of 2 (1:1)<br>50-40-30-20-10 Calorie Air Bike*<br>*40-32-24-16-8 Women’s Calories<br>-Repeat from Jan 5th, 2023</p><p> </p><p>Independence<br>Teams of 2 (1:1)<br>40-32-24-16-8 Calorie Air Bike<br>(30-24-18-12-6 Women’s Calories)</p><p> </p><p>Liberty<br>Teams of 2 (1:1)<br>25-20-15-10-5 Calorie Air Bike<br>(20-16-12-8-4 Women’s Calories)</p><ul><li>Target time: 16-18 minutes</li><li>Time cap: 22 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Shoulders and Glutes (Checkmark)
<p>4 rounds:</p><ul><li>10 Double DB Prone Row (moderate weight)</li><li>10 Lying DB Hamstring Curl (moderate-light weight)</li></ul><p>Rest 1 minute b/t rounds</p>
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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