CrossFit – Thu, Apr 25
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>45-Second Ski (or Row)<br>10 Roll and Reach<br>10 Iron Cross<br>10 Scorpions<br>10 Downward Dog to Seal Pose <br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Ski<br>5 GHD’s<br>5 V-Ups</p>
Workout
Dragonfruit (5 Rounds for reps)
<p>Freedom (RX’d)<br>Teams of 2<br>5 sets: (1:1)<br>12/10 Calorie Ski (Or Row)<br>10 GHD’s (Or Stick Sit Ups)<br>12/10 Calorie Ski (Or Row)<br>10 V-Ups<br><br>-rest at least 3:00 before beginning accessory -<br> </p><p>Independence<br>Teams of 2<br>5 sets: (1:1)<br>10/8 Calorie Ski (Or Row)<br>10 GHD’s + 6in Riser (Or Stick Sit Ups)<br>10/8 Calorie Ski (Or Row)<br>10 V-Ups</p><p> </p><p>Liberty<br>Teams of 2<br>5 sets: (1:1)<br>8/7 Calorie Ski (Or Row)<br>10 Strict Sit Ups (no hands)<br>8/7 Calorie Ski (Or Row)<br>10 Sit Ups </p><ul><li>Target time each set: 2:15-2:30</li><li>Time cap each set: 3 minutes</li></ul>
Strength/Accessory
Mayhem Mini Pump – Core (Checkmark)
<p>4 rounds:</p><ul><li>15 Pulse Ups</li><li>60 sec Superman Hold</li><li>30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)</li><li>30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)</li></ul><p>Rest 2 minutes b/t rounds</p>
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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