CrossFit – Wed, Jul 5
Warm Up
<p>Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up<br />(between sets)</p><p>-into-<br />3 min</p><p>25-second Jump Rope<br />5-second Transition<br />25-second Up Downs<br />5-second Transition</p>
Movement prep/Workout prep
<p>2 sets<br />15-second Assault or Echo Bike (at workout pace)<br />15-second Rest</p>
Freedom
“American flag on the moon” (Calories)
<p>15 Rounds<br />30 secs on/30 secs off<br />Max Calorie Echo Bike</p>
<p>Affiliate- no change to workout</p>
Independence
<p>no change to workout</p>
Liberty
<p>change to bike erg or row</p>
Gymnastics
<p> Pistols: Week 3<br />Advanced:<br />3 sets<br />8-10 Box Pistol Squats (each) (Goal should be to heel in front of the<br />body)<br />Intermediate:<br />3 sets<br />6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90<br />degrees)<br />Beginner:<br />3 sets<br />6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the<br />body)<br />Alternative Option:<br />3 sets<br />10 Goblet Hold Step Back Lunge (total)<br />30-sec Side plank (each). If possible, raise your top leg for the duration<br />of the plank.</p>
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