CrossFit – Sat, Jun 15
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>:30 Jump Rope<br>10 Skater Side Jumps<br>10-second Handstand Hold<br>5 Inch Worms<br><br><strong>2. Workout Prep</strong><br>-with partner-<br>5/4 Calorie Row (each)<br>100m Run (build in pace)<br>10ft Handstand Walk (each)</p>
Workout
NBA Finals (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>Teams of 2<br>AMRAP 20 Minutes<br>50/40 Calorie Row (shared)<br>400m Run (together)<br>50/40 Calorie Row (shared)<br>25ft Handstand Walk (each) (OR 2 Wall Walks each)<br> </p><p>Independence<br>Teams of 2<br>AMRAP 20 Minutes<br>40/32 Calorie Row<br>400m Run (together)<br>40/32 Calorie Row<br>15ft Handstand Walk (each) (OR 2 Wall Walks each)</p><p> </p><p>Liberty<br>Teams of 2<br>AMRAP 20 Minutes<br>30/24 Calorie Row<br>300m Run (together)<br>30/24 Calorie Row<br>25ft Bear Crawl (each)</p><ul><li>Target number of Rounds: 3.5 Rounds</li><li>Minimum number of Rounds before scaling: 2.5 Rounds</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Arms and Core (Checkmark)
<p>4 rounds:</p><ul><li>10 Deficit Pushups @ moderate weight RPE 7</li><li>10 Ring Row – Feet Elevated @ moderate weight RPE 7</li><li>10 Standing KB Crush Grip French Press @ moderate weight RPE 7</li><li>10 Seated Alternating DB Hammer Curl (each side) @ moderate weight RPE 7</li><li>15 Strict Abmat Situps (hands next to head or across chest)</li><li>:30 L-sit Hold</li><li>15 Plank Walk (each side)</li><li>:30 Chinese Plank</li><li>30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)</li><li>30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)</li></ul><p>*Rest 3 minutes b/t 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>2x :30 Foam Roller Hip Internal Rotations (each side)<br>1 Min Ring Lat Stretch (each side)<br>1 Min Couch Stretch (each side)</p>
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