CrossFit – Sat, Mar 2
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 rounds<br>1:00 Air Bike<br>1:00 Row<br>1:00 Run<br>1:00 Ski<br>10 Box Step Ups<br><br><strong>2. Workout Prep</strong><br>Use this time to get stations set up and practice transitions on and off equipment.</p>
Workout
Souffles (AMRAP – Reps)
<p>Freedom (RX’d)<br>Teams of 2<br>2 Rounds<br>5:00 Air Bike calories<br>4:00 Row calories<br>3:00 Run (each 50m counts as 1 rep)<br>2:00 Ski calories<br>1:00 Box Step Ups (20”)<br>- – One athlete works at a time. Score is total reps – – <br><br>* If lacking equipment or athletes can’t run outside, sub in another machine or repeat any option.</p><p> </p><p>Independence<br>No Change to Workout </p><p> </p><p>Liberty<br>Teams of 2<br>2 Rounds<br>5:00 Air Bike<br>4:00 Row<br>3:00 Run<br>2:00 Ski<br>1:00 Box Step Ups (16”)</p><ul><li>Target Calories/Distance/Reps each set:<br>Air Bike: 80/65+ Calories<br>Row: 900/750m+<br>Run: 500m+<br>Ski: 500/400m +<br>Box Step Ups: 18+</li><li>Minimum DIstance before scaling: No Minimal requirement</li></ul>
Accessory/Core
Core Work (Checkmark)
<p>4 sets:</p><ul><li>10 Single Arm KB Situps (Left)</li><li>10 Single Arm KB Situps (Right)</li><li>30yd Single DB Overhead Carry (Left– as heavy as possible)</li><li>30yd Single DB Overhead Carry (Right – as heavy as possible)</li></ul><p>*Rest 1:00 between sets</p><p><br> </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>
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