CrossFit – Thu, Mar 7
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>1:00 Jump Rope <br>1:00 Run<br>-into-<br>2 sets<br>10 Back and Forth Leg Swings (each)<br>10 Side to Side Leg Swings (each)<br>5 Russian Kettlebell Swings<br>5 Up Downs<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>50m Run<br>5 Kettlebell Swings (build-in weight)<br>2 Burpees</p>
Workout
“This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>15:00 AMRAP:<br>200m Run<br>15 Kettlebell Swings (53/35)<br>10 Burpees<br>(KG conv: KB 24/16)</p><p> </p><p>Independence<br>15:00 AMRAP:<br>200m Run<br>15 Kettlebell Swings (35/26)<br>10 Burpees<br>(KG conv: KB 16/12)</p><p> </p><p>Liberty<br>15:00 AMRAP:<br>100m Run<br>15 Russian Kettlebell Swings (light)<br>8 Up Downs</p><ul><li>Target number of Rounds: 6-7 Rounds</li><li>Minimum number of Rounds before scaling: 4.5 Rounds</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>12 Plate Front Raise @ moderate weight – maintain quality</li><li>10 Seated Alternating DB Curl @ moderate weight – maintain quality</li></ul><p>-Rest 1 min b/t rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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