CrossFit WOD, September 19, 2024

Sep 19, 2024 by opengym in WOD 0 Comments

CrossFit – Thu, Sep 19

Warm-up

Warm Up

1. Movement Prep/Activation8:00 AMRAP 30-second Air Bike (build in pace) 6 Box Step Ups 3 Up Downs to Bar 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in pace) 2 Box Jump Overs (build in height) 2 Burpee to Bar

Workout

Nachos (6 Rounds for reps)

Freedom (RX’d) Every 4:00 (6 Sets) 15/12 Calorie Air Bike 12 Box Jump Overs (24/20) 9 Burpee to Bar Independence Every 4:00 (6 Sets) 12/10 Calorie Air Bike 10 Box Jump Overs (24/20) 8 Burpee to Bar Liberty Every 4:00 (6 Sets) 10/8 Calorie Air Bike 10 Box Step Ups (20) 8 Up Downs<ul><li>Target time each set: 2 minutes -2 minutes 15 seconds</li><li>Time cap each set: 3 minutes</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 4×5 Quad Foam Rolling (each leg) 2x 1 Minute Ring Bicep Stretch 1 Minute Calf & Big Toe Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.

CrossFit WOD, September 19, 2024

post author opengym

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