CrossFit – Wed, Jun 19
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Row<br>-into-<br>7:00 AMRAP<br>5 Hanging Knee Raises<br>5 Hand Release Push Ups (knees)<br>10 Dynamic Squat Stretches <br>3 Tempo Front Squats (empty bar-build in weight)<br><br><strong>2. Strength</strong><br>3 Front Squats x 6 sets (80-85%)<br>-Complete a set every 2:00-<br><br><strong>3. Workout Prep</strong><br>3 sets:<br>3 Bench Press (build in weight)<br>3 Toes to Bar</p>
Strength Accessory
Front Squat (Weight)
<p>6 sets of 3 Front Squats (80-85%)<br>-Complete a set every 2:00-</p>
Workout
PEZ (Time)
<p>Freedom (RX’d)<br>For Time:<br>AMRAP 1:00<br>7 Barbell Bench Press (155/95)<br>AMRAP Toes to Bar in the time remaining until you get to 100 reps<br>-rest 1:00 between sets-<br>Time cap: 15 min (8 rounds)<br>(KG conv: 70/42.5 Bench)</p><p> </p><p>Independence<br>For Time:<br>AMRAP 1:00<br>7 Barbell Bench Press (135/85)<br>AMRAP Toes to Bar in the time remaining until you get to 75 reps<br>-rest 1:00 between sets-<br>(KG conv: 60/42.5 Bench)</p><p> </p><p>Liberty<br>For Time:<br>AMRAP 1:00<br>7 Barbell Dumbbell Bench Press (light)<br>AMRAP Hanging Knee Raises in the time remaining until you get to 75 reps<br>-rest 1:00 between sets-</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>2×10 Shoulder Extension Bridges<br>20 90/90 Rotations<br>2×10 Down Dog</p>
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