CrossFit – Thu, Jul 18
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>2:00 Machine<br>-into-<br>7:00 AMRAP<br>10 Walking Lunge Steps<br>10 Cossack Squats<br>5 Med Ball Clean (practice-light weight)</p><p> </p><p><strong>2. Workout Prep</strong><br>2 sets:<br>4 Wall Ball Walking Lunges<br>3 Hang Wall Ball Cleans (build-in weight)</p>
Workout
Cinnamon-Sugar (Time)
<p>Freedom (RX’d)</p><p>100ft Wall Ball Lunge (20/14)<br>50 Hang Wall Ball Cleans (20/14)<br>100ft Wall Ball Lunge (20/14)<br>10 Wall Walks<br>100ft Wall Ball Lunge (20/14)<br>50 Hang Wall Ball Cleans (20/14)<br>100ft Wall Ball Lunge (20/14)<br>(KG conv: 9/6 WB)<br>The ball can be held any way for the lunges. The cleans are hang squat cleans.</p><p> </p><p>Independence<br>100ft Wall Ball Lunge (14/10)<br>40 Hang Wall Ball Cleans (14/10)<br>100ft Wall Ball Lunge (14/10)<br>8 Wall Walks<br>100ft Wall Ball Lunge (14/10)<br>40 Hang Wall Ball Cleans (14/10)<br>100ft Wall Ball Lunge (14/10)<br>(KG conv: 6/4 WB)</p><p> </p><p>Liberty<br>50ft Lunge <br>25 Hang Wall Ball Cleans (light)<br>50ft Lunge<br>10 Inchworms<br>50ft Lunge<br>25 Hang Wall Ball Cleans (light)<br>50ft Lunge</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Strength/Accessory
Strength Complex (5 Rounds for reps)
<p>Every 2:00 for 5 sets, building in weight:<br>3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead<br>* Complex should be completed unbroken.</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</p><p> </p><p>2×10 Down Dog<br>2x 1 Min Calf Pump<br>1 Min Couch Stretch</p>
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