CrossFit – Wed, May 29
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>5 sets:<br>Rowling<br>+ 1 Penalty Burpee for every meter over/under 100m.<br>(Cap is 5 burpees)<br><br><strong>2. Strength</strong><br>3 sets:<br>12 Shoulder Press (55-60%)<br>12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set<br>-rest 2:00 between sets-<br><br><strong>3. Workout Prep</strong><br>1 set:<br>5/4 Calorie Row<br>2 Burpee Box Get Over<br>5/4 Calorie Row</p>
Strength Accessory
Shoulder Press (Weight)
<p>3 sets:<br>12 Shoulder Press (55-60%)<br>12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set<br>-rest 2:00 between sets-</p>
Workout
Arlington (4 Rounds for reps)
<p>Freedom (RX’d)<br>Every 4:00 (4 sets)<br>15/12 Calorie Row<br>10 Burpee Box Get Overs (30/24)<br>15/12 Calorie Row</p><p> </p><p>Independence<br>Every 4:00 (4 sets)<br>12/10 Calorie Row<br>10 Burpee Box Get Overs (24/20)<br>12/10 Calorie Row</p><p> </p><p>Liberty<br>Every 4:00 (4 sets)<br>10/8 Calorie Row<br>8 Up Downs + Box Step Ups (24/20)<br>10/8 Calorie Row</p><ul><li>Target time each set: 2:15-2:45</li><li>Time cap each set: 3 minutes</li></ul>
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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