CrossFit – Tue, Jul 4
Warm Up
<p>Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up<br />(between sets)</p><p>-into-<br />3 sets:</p><p>5 Wall Ball Front Squats<br />5 Wall Ball Push Press<br />5 Wall Balls<br />10 Box Step Ups<br />5 Russian Kettlebell Swings</p>
Freedom
“Morrison” (Time)
<p>50-40-30-20-10<br />Wall Balls (20/14)<br />Box Jump (24/20)<br />Kettlebell Swings (53/35)</p>
<p>Affiliate- no change</p>
Independence
Metcon (Time)
<p>50-40-30-20-10<br />Wall Balls (14/10)<br />Box Jump (20/16)<br />Kettlebell Swings (35/25)</p>
Liberty
Metcon (Time)
<p>30-25-20-15-10<br />Wall Ball Thrusters (light)<br />Box Step Ups (20/16)<br />Russian Kettlebell Swings (light)</p>
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min Couch Stretch (each side)<br />1 min Seal Pose</p>
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