CrossFit – Fri, Jul 19
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>Banded 7’s<br>-into-<br>8:00 AMRAP<br>10 V-Ups<br>10 Supinated Ring Rows<br>10 Single Arm Dumbbell Bench (each)<br>30-second Ski (Or Row)</p><p> </p><p><strong>2. Workout Prep</strong><br>2 sets:<br>3 Strict Chin Ups<br>4 Dumbbell Bench (build in weight)<br>5/4 Calorie Ski or Row (build-in pace)</p>
Workout
Cruller (5 Rounds for reps)
<p>Freedom (RX’d)</p><p>5 Sets (New set every 5:00)<br>3:00 AMRAP<br>10 Strict Chin Ups<br>15 Dumbbell Bench (50s/35s)<br>*Max Calorie Ski (or Row) in Remaining Time<br>-rest 2:00 between sets-<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>5 Sets (New set every 5:00)<br>3:00 AMRAP<br>8 Strict Chin Ups<br>15 Dumbbell Bench (35s/25s)<br>-Max Calorie Ski (or Row) in Remaining Time<br>-rest 2:00 between sets-<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>5 Sets (New set every 5:00)<br>3:00 AMRAP<br>10 Ring Rows<br>10 Dumbbell Bench (light)<br>-Max Calorie Ski (or Row) in Remaining Time<br>-rest 2:00 between sets-</p><ul><li>Target number of Calories each set: 25/20+ Calories</li><li>Minimum number of Calories before scaling: 20/15 Calories</li></ul>
Accessory/Core
Core Work (Checkmark)
<p>3 sets:</p><ul><li>15 Stick Sit Ups</li><li>30 Flutter Kicks (each side)</li><li>15 Standing Banded Pallof Press (each side)</li></ul><p>*Rest 2:00 b/t sets</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</p><p> </p><p>1 Min Ring Lat Stretch<br>2 Min Pec Stretch</p>
Add Comment