CrossFit – Mon, Apr 29
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>1 Round Through<br>10 yd walk on toes<br>10 yd walk to toes backwards<br>10 yd walk on heels<br>10 yd walk feet turned out<br>10 yd walk feet turned in<br>10 yd lunge walk-arms locked out overhead<br>10 yd lunge walk – torso twist towards forward leg<br>10 yd butt kickers<br>10 yd high knees<br>-into-<br>Crossover Symmetry Warm-up<br>or <br>Banded 7’s<br><br><strong>2. Workout Prep</strong><br>1 set<br>50m Run (workout pace)<br>5 Pull-Ups<br>50m Run<br>5 Push-Ups<br>50m Run<br>10 Air Squats</p>
Workout
Star Trek: The Motion Picture (3 Rounds for reps)
<p>Freedom (RX’d)<br>12 min AMRAP<br>200m Run<br>10 Strict Pull-Up<br>-Rest 2 Min-<br>12 min AMRAP<br>200m Run<br>20 Push-Up<br>-Rest 2 Min-<br>12 min AMRAP<br>200m Run<br>30 Air Squat<br><br>- 2 options -<br>#1 at bodyweight<br>#2 with 20lb/14lb Vest (advanced)<br><br>Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.<br>* Repeat May 1st, 2023 <br> </p><p>Independence<br>12 min AMRAP<br>200m Run<br>7 Strict Pull-Up<br>-Rest 2 Min-<br>12 min AMRAP<br>200m Run<br>14 Push-Up<br>-Rest 2 Min-<br>12 min AMRAP<br>200m Run<br>21 Air Squat</p><p> </p><p>Liberty<br>12 min AMRAP<br>200m Row<br>10 Body or Ring Rows<br>-Rest 2 Min-<br>12 min AMRAP<br>200m Row<br>20 Bar Push Ups<br>-Rest 2 Min-<br>12 min AMRAP<br>200m Row<br>20 Squats (to a box or ball)</p><ul><li>Target number of Rounds each set: 5-7 rounds</li><li>Minimum number of Rounds before scaling: 3 rounds</li></ul>
Cooldown/Mobility
Mobility
<p>1 min couch stretch (each side)<br>1 min twisted cross (each side)<br>30 sec bicep stretch on wall (each side</p>
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