CrossFit – Fri, Feb 9
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>30-Second Row with Legs Only<br>30-Second Row with Arms Only<br>30-Second Jump Rope<br>5 Up Downs + Seal Pose<br><br><strong>2. Workout Prep</strong><br>1 set:<br>20-second Row (at workout pace)<br>3 Burpees <br>10 Double Unders</p>
Workout
“The Ghost” (6 Rounds for reps)
<p>Freedom (RX’d)<br>6 Rounds:<br>1:00 Max Calorie Row<br>1:00 Max Burpees<br>1:00 Max Double Unders<br>-Rest 1:00 between rounds-</p><p> </p><p>Independence<br>No Change to Workout</p><p> </p><p>Liberty<br>6 Rounds:<br>1:00 Max Calorie Row<br>1:00 Max Up Downs<br>1:00 Max Single Unders<br>-Rest 1:00 between rounds-</p><ul><li>Target number of reps each set:<br>Calorie Row: 17/14+<br>Burpees: 13+<br>Double Unders: 65+</li><li>Minimum number of reps before scaling: <br>Calorie Row: 14/11<br>Burpees: 9<br>Double Unders: 50</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>12 Leaning Lateral Raise @ moderate weight – maintain quality</li><li>10 Single Arm DB Skull Crusher @ moderate weight – maintain quality</li></ul><p>-Rest 1 min between rounds-</p>
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>
Add Comment