CrossFit – Fri, Jul 5
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>Banded 7’s<br>-into-<br>3 sets<br>1:00 Row<br>5 Heel Box Ring Dips<br>10 Ring Rows<br>10 Knee Push Ups<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>3 Ring Dips<br>3 Inverted Ring Rows<br>3 Push Ups<br>5/4 Calorie Row</p>
Gymnastics
Gymnastics Skill Work (Checkmark)
<p>Take 10 minutes to review Ring Dips, practice/warm-up, and explore scaling options as needed.<br><br>Suggested scalings: <br>Matador Dips<br>Bench Dips<br>Heel Box Ring Dips</p>
Workout
Liberty Bell (Time)
<p>Freedom (RX’d)<br>“Push/Pull JT”<br>21-15-9<br>Ring Dips<br>Inverted Ring Rows<br>Push Ups<br>Calorie Row (women: 15-12-9 calories)</p><p> </p><p>Independence<br>18-12-6<br>Ring Dips<br>Ring Rows<br>Push Ups<br>Calorie Row (women: 14-11-7 calories)</p><p> </p><p>Liberty<br>21-15-9<br>Bench Dips<br>Ring Rows<br>Plate Press<br>15-12-9 Calorie Row</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Strength/Accessory
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 Posterior Shoulder Smash<br>2×1 Min Ring Bicep Stretch<br>2×1 min Pec Stretch</p>
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