CrossFit – Thu, Mar 14
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>5 Rounds<br>“Rowling”<br>1 Banded Air Squat for every meter over/under 100m<br>(8 Banded Air Squat Max)<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5 Air Squats<br>5/4 Calorie Row</p>
Workout
“So what’s the sitch?” (Time)
<p>Freedom (RX’d)<br>For Time:<br>100 Air Squats<br>100/80 Calorie Row<br>100 Air Squats</p><p> </p><p>Independence<br>For Time:<br>100 Air Squats<br>80/65 Calorie Row<br>100 Air Squats</p><p> </p><p>Liberty<br>For Time:<br>50 Air Squats<br>50/48 Calorie Row<br>50 Air Squats</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 18 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
<p>4 Rounds<br><br>12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality<br>15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality<br><br>-Rest 1 min between rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min couch stretch (each side)<br>1 min pigeon pose (each side)<br>1 min quad smash (each side)</p>
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