CrossFit – Mon, May 13
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP:<br>:30 Machine<br>5 Kip Swings<br>3 Inch Worms<br>5 Dynamic Squat Stretch<br>5 Worlds Greatest Stretch (each side)<br><br><strong>2. Workout Prep</strong><br>1 set:<br>3 Pull Ups<br>3 Push Ups<br>3 Sit Ups<br>3 Air Squats</p>
Workout
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
<p>Freedom (RX’d)<br>5 sets:<br>20 Pull Ups<br>30 Push Ups<br>40 Sit Ups<br>50 Air Squats<br>-rest 3:00 between sets-</p><p> </p><p>Independence<br>5 sets:<br>15 Pull Ups<br>20 Push Ups<br>30 Sit Ups<br>40 Air Squats<br>-rest 3:00 between sets-</p><p> </p><p>Liberty<br>5 sets:<br>10 Ring Rows<br>15 Bar Push Ups<br>20 Sit Ups<br>25 Air Squats<br>-rest 3:00 between sets-</p><ul><li>Target time each set: 3:30-4:30 minutes</li><li>Time cap each set: 6 minutes</li><li>Overall time cap: 42 minutes</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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