CrossFit – Mon, Jul 1
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warm Up<br>-into-<br>3 sets<br>30-second Row<br>5 Front Squats (Build in weight)<br>2 Broad Jumps + Vertical Jump (Build in distance)<br>30-second Single Unders<br><br><strong>2. Strength</strong><br>5 sets:<br>5 Front Squat (65%)<br>3 Standing Broad Jumps after each set<br>-Rest 2 Minutes between sets-<br><br><strong>3. Workout Prep</strong><br>1 set:<br>5 Wall Balls<br>10 Double Unders<br>5/4 Calorie Row</p>
Strength/Accessory
Front Squat (Weight)
<p>5 sets:<br>5 Front Squats (65%) <br>3 Standing Broad Jumps after each set<br>-Rest 2 Minutes between sets-</p>
Workout
July 1776 (3 Rounds for reps)
<p>Freedom (RX’d)<br>3 sets (Every 6:00)<br>2 Rounds<br>15 Wall Balls (20/14)<br>30 Double Unders<br>15/12 Calorie Row<br>30 Double Unders<br>(KG conv: 9/6 WB)</p><p> </p><p>Independence<br>3 sets (Every 6:00)<br>2 Rounds<br>15 Wall Balls (14/10)<br>25 Double Unders<br>12/10 Calorie Row<br>25 Double Unders<br>(KG conv: 6/4 WB)</p><p> </p><p>Liberty<br>3 sets (Every 6:00)<br>2 Rounds<br>10 Wall Ball Thrusters (light)<br>20 Single Unders<br>10/8 Calorie Row<br>20 Single Unders</p><ul><li>Target time each set: 2:30-3:15</li><li>Time cap each set: 4 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 Bootstrappers<br>1 Min Calf Foam Rolling<br>2×10 Reverse Leg Raises</p>
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