CrossFit – Wed, Jun 26
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong>10:00 AMRAP<br>30-second Air Bike (build in pace)<br>5 Worlds Greatest Stretch (each)<br>5 Front Squats (empty bar)<br>3 Low Box Jumps<br>1 Zombie Rope Climb<br><br><strong>2. Strength</strong><br>3 Sets:<br>8 Front Squat (65-70%)<br>3 seated Box Jumps after each set<br>-rest 2 Minutes between sets-<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Air bike (build in pace)<br>1 Rope Climb<br>4 Box Jump Overs (build in height)</p>
Strength Accessory
Front Squat (Weight)
<p>3 Sets:<br>8 Front Squats (65-70%) <br>3 Seated Box Jumps after each set<br>-rest 2 Minutes between sets-</p>
Workout
Paradise Falls (Time)
<p>Freedom (RX’d)<br>7 Rounds<br>10/8 Calorie Air Bike<br>1 Rope Climb (Or 3 Strict Pull Ups)<br>10 Box Jump Overs (24/20)<br>1 Rope Climb (Or 3 Strict Pull Ups)</p><p> </p><p>Independence<br>7 Rounds<br>10/8 Calorie Air Bike<br>1 Rope Climb (Or 4 Strict Pull Ups)<br>10 Box Jump Overs (20/16)</p><p> </p><p>Liberty<br>7 Rounds<br>8/7 Calorie Air Bike<br>5 Ring Rows<br>10 Box Step Ups (24/20)<br>5 Ring Rows</p><ul><li>Target time: 10-11 minutes</li><li>Time cap: 15 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>2 Min Posterior Hip Stretch (each side)<br>2x 45 Sec Ring Tricep Stretch<br>2x 10 Open Book</p>
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