CrossFit – Tue, Jun 25
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s<br>-into-<br>7:00 AMRAP<br>30-second Row (build in pace)<br>10-second Handstand Hold Hold<br>5 Shoulder Press (empty bar)<br>5 Seated Banded Lat Pull Downs<br>5 Step Back Lunges (each side)<br><br><strong>2. Strength</strong><br>3 Sets:<br>8 Shoulder Press (65-70%)<br>15 Seated Banded Lat Pull Downs after each set<br>-Rest 2 Minutes between sets-<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>100m Row (At workout pace)<br>10ft Handstand Walk</p>
Strength/Accessory
Shoulder Press (Weight)
<p>3 Sets:<br>8 Shoulder Press (65-70%) <br>15 Seated Banded Lat Pull Downs after each set<br>-Rest 2 Minutes between sets-</p>
Workout
Carl and Ellie (Time)
<p>Freedom (RX’d)<br>Row 400m<br>50ft Handstand Walk (Or 4 Wall Walks)<br>Row 600m<br>75ft Handstand Walk (Or 6 Wall Walks)<br>Row 800m <br>50ft Handstand Walk (Or 4 Wall Walks)</p><p> </p><p>Independence<br>Row 400m<br>25ft Handstand Walk (Or 2 Wall Walks)<br>Row 600m<br>50ft Handstand Walk (Or 4 Wall Walks)<br>Row 800m <br>25ft Handstand Walk (Or 2 Wall Walks)</p><p> </p><p>Liberty<br>Row 300m<br>50ft Bear Crawl<br>Row 400m<br>75ft Bear Crawl<br>Row 500m <br>50ft Bear Crawl</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 14 minutes</li></ul>
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 Posterior Shoulder Smash<br>1 Min Ring Lat Stretch<br>1 Min Cat Cow</p>
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