CrossFit – Tue, Mar 26
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets<br>20 Banded Side Steps<br>10 Banded Squats<br>-into-<br>8:00 AMRAP<br>5 Back Squats (empty bar- build across sets)<br>3 Inch Worms<br>3 Up-downs over bar<br>10 PVC Passthroughs<br><br><strong>2. Strength</strong><br>Back Squat:<br>- Heavy Single (10-12 minutes)<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>2 Burpee Pull Ups<br>2 Box Jump Overs (build in height)</p>
Strength/Accessory
Back Squat (Weight)
<p>- Heavy Single (10-12 minutes)<br><br>* Rest a little longer than normal between sets when you reach heavier weights *</p>
Workout
The Magic School Bus (AMRAP – Reps)
<p>Freedom (RX’d)<br>10:00 Amrap<br>3-6-9-12-15. . . <br>Burpee Pull Up<br>Box Jump Over (30/24)</p><p> </p><p>Independence<br>10:00 Amrap<br>3-6-9-12-15. . . <br>Burpee Pull Up<br>Box Jump Over (24/20)</p><p> </p><p>Liberty<br>10:00 Amrap<br>3-6-9-12-15. . . <br>Up Down + Ring Row<br>Box Step Up and Over (24/20)</p><ul><li>Target Round: Round of 15 Box Jump Overs</li><li>Minimum Round before scaling: Round of 12 Burpee Pull Ups</li></ul>
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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