CrossFit – Tue, Jun 11
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Row (build in pace)<br>-into-<br>3 sets<br>10 Hollow Rocks<br>10 Russian Kettlebell Swings (light)<br>4 Up Downs + Jump Over Rower<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Row (build in pace)<br>4 Kettlebell Swings (build in weight)<br>2 Burpee Over Rower</p>
Workout
Indiana Pacers (4 Rounds for reps)
<p>Freedom (RX’d)<br>Every 6:00 (4 sets)<br>36/28 Calorie Row<br>24 Kettlebell Swings (53/35)<br>12 Burpee Over Rower<br>(KG conv: 24/16 KB)</p><p> </p><p>Independence<br>Every 6:00 (4 sets)<br>30/24 Calorie Row<br>20 Kettlebell Swings (35/26)<br>10 Burpee Over Rower<br>(KG conv: 16/12 KB)</p><p> </p><p>Liberty<br>Every 6:00 (4 sets)<br>24/18 Calorie Row<br>20 Russian Kettlebell Swings (light)<br>10 Up Downs</p><ul><li>Target time each set: 3-4 minutes</li><li>Time cap each set: 5 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
<p>3 Rounds</p><ul><li>10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7</li><li>10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 1:00 between rounds-</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>1 Min Cat Cow<br>2x 1 Min Ring Bicep Stretch</p>
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