CrossFit – Wed, Jun 14
Warm Up
<p>8 min AMRAP<br />30 sec Row (easy)<br />20 sec Row (mod)<br />10 sec row (hard)<br />4 Up-downs to seal pose + step/jump over rower<br />2 Double Dumbbell Snatch (lightweight – build across)<br />2 Double Dumbbell Clean and Jerk (lightweight – build across)</p>
Movement prep/Workout prep
<p>1 set:<br />5/4 Calorie Row (workout pace)<br />2 Burpee Over Rower<br />2 Double Dumbbell Ground to Overhead</p>
Affiliate compete
Doc (5 Rounds for reps)
<p>5 sets (1 Set every 4 minutes)<br />18/14 Calorie Row<br />15 Burpee Over Rower<br />12 Double Dumbbell Ground to Overhead (50s/35s)</p>
Freedom
Doc (5 Rounds for reps)
<p>5 sets (1 Set every 4 minutes)<br />15/12 Calorie Row<br />12 Burpee Over Rower<br />9 Double Dumbbell Ground to Overhead (50s/35s)</p>
Independence
Doc (5 Rounds for reps)
<p>5 sets (1 Set every 4 minutes)<br />12/10 Calorie Row<br />10 Burpee Over Rower<br />8 Double Dumbbell Ground to Overhead (35s/25s)</p>
Liberty
Doc (5 Rounds for reps)
<p>5 sets (1 Set every 4 minutes)<br />10/8 Calorie Row<br />10 Up Downs<br />10 Dumbbell Clean and Jerks (light)</p>
Accessory (super-set the following)
<p>GHD Hip Extension<br />4 sets: 10 reps<br />*Rest 1:00-1:30 b/t sets</p><p>Bottom-Up Single Arm Standing KB Press 4 sets: 10 reps (each side) – RPE 8<br />*Rest 1:00-1:30 b/t sets</p>
Cooldown/Mobility
<p>1 min lying 90/90 hip stretch (each side)<br />1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)</p>
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