CrossFit – Wed, Jan 10
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3 min Air Bike (:30 easy, :20 mod, :10 fast)<br>-into-<br>6 min AMRAP<br>:30 Jump Rope<br>3 Wall Ball Squats<br>3 Wall Ball Push Press<br>3 Wall Balls<br>5 Bench Press (empty bar- Build across sets)<br><br><strong>2. Strength Prep</strong><br>Heavy Single Bench Press (10:00)<br><br><strong>3. Workout Prep</strong><br>1 set:<br>5/4 Calorie Air Bike (at workout pace)<br>3 Wall Balls (at each weight)</p>
Strength/Accessory
Bench Press (Weight)
<p>Build to a Heavy Single (10-12 minutes)<br><br>* Rest a little longer than normal between sets when you reach heavier weights *</p>
Workout
Biscayne Bay (Time)
<p>Freedom (RX’d)<br>30/24 Calorie Air Bike<br>40 Wall Balls (14/10)<br>30 Wall Balls (20/14)<br>20 Wall Balls (30/20)<br>30/24 Calorie Air Bike<br>(KG conv: WB1 6/4, WB2 9/6, WB3 14/9)<br> </p><p>Independence<br>24/19 Calorie Air Bike<br>32 Wall Balls (14/10)<br>24 Wall Balls (20/14)<br>16 Wall Balls (30/20)<br>24/19 Calorie Air Bike<br>(KG conv: WB1 6/4, WB2 9/6, WB3 14/9)</p><p> </p><p>Liberty<br>20/16 Calorie Air Bike<br>30 Air Squats<br>20 Wall Ball Thrusters (light)<br>10 Wall Balls (light)<br>20/16 Calorie Air Bike</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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