CrossFit – Sat, Mar 9
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo warmup<br>-into-<br>8:00 AMRAP<br>30-sec bike<br>5 Double Dumbbell Front Squats (lightweight)<br>5 Updowns to Seal Pose + Dumbbell Stepover<br><br><strong>2. Workout Prep</strong><br>1 set (each)<br>5/4 Calorie Bike (workout pace)<br>3 Double Dumbbell Front Squats<br>2 Burpee Over Dumbbell</p>
Workout
“Don’t put twinkies on your pizza” (3 Rounds for reps)
<p>Freedom (RX’d)<br>Teams of 2 <br>3 sets (each/1:1)<br>3 Rounds<br>15/12 Calorie Air Bike<br>12 Double Dumbbell Front Squats (50s/35s)<br>9 Handstand Push Ups<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>Teams of 2 <br>3 sets (each/1:1)<br>3 Rounds<br>12/10 Calorie Air Bike<br>12 Double Dumbbell Front Squats (35s/25s)<br>6 Handstand Push Ups<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>Teams of 2 <br>3 sets (each/1:1)<br>3 Rounds<br>10/8 Calorie Air Bike<br>10 Dumbbell Goblet Squats (light)<br>10 Single Arm Dumbbell Push Press (5/5)(light)</p><ul><li>Target time each set: 6-7:30 minutes</li><li>Time cap each set: 8</li></ul>
Strength/Accessory
Optional: Mayhem Mini-Pump (Checkmark)
<p>4 Rounds</p><ul><li>12 Leaning Lateral Raise @ moderate weight – maintain quality</li><li>10 DB Preacher Curl @ moderate weight – maintain quality</li><li>10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t 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>
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