CrossFit – Mon, May 6
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry Warm-up or Banded 7’s<br>-into-<br>1 Round Through<br>10 yd walk on toes<br>10 yd walk to toes backward<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 forwarding leg<br>10 yd butt kickers<br>10 yd high knees<br>* If you have time, go through more of the Hinshaw Warm Up *</p><p> </p><p><strong>2. Workout Prep</strong><br>1 set<br>100m Run (workout pace)<br>3 Pull-Ups<br>6 Push-Ups<br>9 Air Squats</p>
Workout
Dolly Parton (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>30:00 AMRAP<br>400m Run<br>5 Rounds of “Strict Cindy”<br><br>1 Rd of Strict Cindy:<br>5 Strict Pull Ups<br>10 Push Ups<br>15 Air Squats<br><br>Scoring: every 100m = 1 Rep (4 reps total)</p><p> </p><p>Independence<br>30:00 AMRAP<br>400m run<br>5 Rounds of Cindy (not strict)</p><p> </p><p>Liberty<br>30:00 AMRAP<br>300m run<br>5 Rounds <br>4 Ring Rows<br>8 Bar Push Ups<br>12 Squats</p><ul><li>Target number of Rounds: 6+ Rounds</li><li>Minimum number of Rounds before scaling: 4 rounds</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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