CrossFit – Sat, Apr 27
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>Every minute (7:00)<br>5/4 Calorie Row<br>4 Wall Ball Thrusters<br>3 Box Step Ups<br><br><strong>2. Workout Prep</strong><br>3 sets: <br>20 Second Row (workout pace)<br>5 Wall Balls<br>3 Dumbbell Box Step Ups (work up in weight and height)</p>
Workout
Lychee (Time)
<p>Freedom (RX’d)<br>Teams of 2<br>2000/1750m Row (MF 1900m)<br>200 Wall Balls (20/14)<br>2000/1750m Row (MF 1900m)<br>100 Dumbbell Box Step Ups (24/20)(50s/35s)<br>2000/1750m Row (MF 1900m)<br>(KG Conv: WB 9/6, DB 22.5s/15s)<br>-Repeat from January 7th, 2023</p><p> </p><p>Independence<br>Teams of 2<br>1750/1500m Row<br>150 Wall Balls (20/14)<br>1750/1500m Row<br>100 Dumbbell Box Step Ups (20/16)(35s/25s)<br>1750/1500m Row<br>(KG Conv: WB 9/6, DB 15s/10s)</p><p> </p><p>Liberty<br>Teams of 2<br>1000/850m Row<br>100 Wall Ball Thrusters (light)<br>1000/850m Row<br>100 Box Step Ups (24/20)<br>1000/850m Row</p><ul><li>Target time: 28-32 minutes</li><li>Time cap: 40 minutes</li></ul>
Optional Accessory
Mayhem Mini-Pump – Shoulders/Glutes (Checkmark)
<p>4 rounds:</p><ul><li>10 Standing Single Arm DB Press @ moderate weight</li><li>10 Standing DB Lateral Raise @ moderate weight</li><li>10 GHD Hip Raise @ maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>
Cooldown/Mobility
Mobility
<p>1:00 Barbell Quad Smash (each side)<br>1:00 Couch Stretch (each side)<br>1:00 Trap Smash (each side)</p>
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