CrossFit – Fri, Jan 26
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2:00 Machine<br>-into-<br>8:00 AMRAP<br>2x50ft Shuttle Run<br>10 Alternating V-Ups<br>5 Wall Ball Squats<br>5 Wall Ball Push Press<br>5 Wall Balls<br><br><strong>2. Workout Prep</strong><br>1 set:<br>1x50ft Shuttle Run<br>5 Wall Balls<br>5 V-Ups</p>
Workout
Bruce Wayne (Time)
<p>Freedom (RX’d)<br>25 Shuttle Runs (50ft)<br>50 Wall Balls (20/14)<br>50 V-Ups<br>50 Wall Balls (20/14)<br>25 Shuttle Runs (50ft)<br>(KG conv: 9/6 WB)</p><p> </p><p>Independence<br>25 Shuttle Runs (50ft)<br>35 Wall Balls (20/14)<br>35 V-Ups<br>35 Wall Balls (20/14)<br>25 Shuttle Runs (50ft)<br>(KG conv: 9/6 WB)</p><p> </p><p>Liberty<br>15 Shuttle Runs (50ft)<br>30 Wall Ball Thrusters (light)<br>30 Sit Ups<br>30 Wall Ball Thrusters (light)<br>15 Shuttle Runs (50ft)</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 18 minutes</li></ul>
Accessory/Core
Core (Checkmark)
<p>4 sets: <br>7 Alligator Rolls (each way)<br>20 Plank Kettlebell Pull Unders<br>30 yd Isolateral DB Farmers Carry (left)<br>30 yd Isolateral DB Farmers Carry (right)<br><br>*Rest 2:00 between sets</p>
Cooldown/Mobility
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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