CrossFit – Tue, Jun 18
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>30-second Jump Rope<br>5 Inch Worms<br>30-second Air Bike<br>10 Box Step Ups<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>10 Double Unders<br>5/4 Calorie Air Bike (build in pace)<br>2 Box Jump Overs (build in height)</p>
Workout
Whatchamacallit (5 Rounds for reps)
<p>Freedom (RX’d)<br>5 sets:<br>50 Double Unders<br>15/12 cal Air Bike<br>10 Box Jump Overs (30/24)<br>-rest 1:1 between rounds (rest the amount of time it took to complete the round)-</p><p> </p><p>Independence<br>5 sets: 1:1<br>35 Double Unders<br>12/10 Air Bike<br>10 Box Jump Overs (24/20)</p><p> </p><p>Liberty<br>5 sets: 1:1<br>50 Single Unders<br>10/8 Air Bike<br>10 Box Step Ups (24/20)</p><ul><li>Target time each set: 2-2:20</li><li>Time cap each set: 3 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)
<p>4 rounds:</p><ul><li>10 Inverted Skull Crusher @ moderate weight RPE 7</li><li>10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7</li></ul><p>*Rest 1 minute between rounds</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>1 Min Calf Foam Rolling<br>2x 1 Min Ring Bicep Stretch<br>1 Min Foot Smash</p>
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