CrossFit – Tue, May 30
Warm Up
<p>6 min AMRAP 30-sec ski 30-sec row 30-sec bike</p><p>5 Down Dog/Seal Pose Transition</p><p>WORKOUT PREP -</p><p>Have athletes line up equipment and perform 5/4 calories on each at workout pace.</p>
Freedom
Metcon (AMRAP – Reps)
<p>Freedom (RX’d)</p><p>15:00 AMRAP</p><p>2-4-6-8-10…</p><p>Row (calories) Ski (calories) Bike (calories)</p>
Independence
<p>no change</p>
Liberty
Metcon (AMRAP – Reps)
<p>15-30-45-60 45-30-15 seconds Row<br />Ski<br />Bike Erg</p><p>*Athletes will rotate through 15 seconds on each machine, 30 on each…. all the way up to 60 seconds and back down to 15 seconds.<br />*Plan for a 10-15-second transition to each machine<br />*It is 12 minutes of work (720 seconds) without transitions.</p>
Accessory
<p>Bottom-Up Single Arm Standing KB Press</p><p>4 sets: 10 reps (each side) – RPE 8<br />*Rest 1:00-1:30 b/t sets</p><p> </p><p>Elevated Toe Double DB Romanian Deadlift</p><p><br />4 sets: 10 reps<br />*Rest 1:00-1:30 b/t sets<br />*Build to a moderate weight; stay the same or build across sets</p>
Add Comment