CrossFit – Fri, Jun 9
Warm Up
<p>Crossover Symmetry Warmup or Banded 7s -into-<br />Hip Halo Warmup<br />-into-</p><p>4 min AMRAP<br />30 sec single/doubles<br />3 Front Squat (empty bar – build across)<br />3 Shoulder to Overhead (empty bar – build across) 3 Thrusters (empty bar – build across)</p>
Movement prep/Workout prep
<p>2 sets:<br />5 Pull-Ups<br />2 Thrusters (build-in weight) 10 Double Unders</p>
Affiliate compete
“Bert and Ernie” (2 Rounds for reps)
<p>2 sets:<br />15 Chest to Bar Pull Ups<br />15 Thrusters (95/65)<br />100 Double Unders<br />15 Thrusters (95/65)<br />15 Chest to Bar Pull Ups<br />-Rest 5 minutes between sets-</p>
Freedom
“Bert and Ernie” (2 Rounds for reps)
<p>2 sets:<br />20 Pull-Ups<br />15 Thrusters (95/65)<br />100 Double Unders<br />15 Thrusters (95/65)<br />20 Pull-Ups<br />-Rest 5 minutes between sets-</p>
Independence
“Bert and Ernie” (2 Rounds for reps)
<p>2 sets:<br />15 Pull-Ups<br />15 Thrusters (75/55)<br />75 Double Unders<br />15 Thrusters (75/55)<br />15 Pull-Ups<br />-Rest 5 minutes between sets-</p>
Liberty
“Bert and Ernie” (2 Rounds for reps)
<p>2 sets:<br />15 Ring Rows<br />10 Dumbbell Thrusters (light) 75 Single Unders<br />10 Dumbbell Thrusters (light) 15 Ring Rows<br />-Rest 5 minutes between sets-</p>
Mayhem Mini-Pump
<p>3 rounds:</p><p>15 Stick Sit Ups<br />30 Flutter Kicks (each side)<br />7 Alligator Rolls (each way)<br />30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right)</p><p>*Rest 2 minutes b/t rounds</p>
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