CrossFit WOD, April 28, 2023

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
8 min AMRAP
30-sec Bike Erg
5 Kip Swings
5 Knees to Elbow
3 Alt. DB Snatch (each side – practice transition)

2. Workout Prep
1 set:
5/4 Calorie Bike
4 Toes to Bar
4 Dumbbell Snatch

Mahi-Mahi

Freedom (RX’d)
5 rounds
15/12 Calorie Bike Erg (or 12/10 Assault Bike or 10/8 Echo Bike)
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)
(KG conv: 22.5/15 DB)

Independence
5 rounds
12/10 Bike Erg (or 10/8 Assault or 8/7 Echo)
10 Toes to Bar
-into-
75 Dumbbell Snatch (35/25)
(KG conv: 15/10)

Liberty
5 rounds
10/8 Bike Erg (Or 8/7 Assault or 6/5 Echo)
10 Hanging Knee Raises
-into-
50 Dumbbell Snatch (light)

• Target time: 12-14 minutes
• Time cap: 18 minutes

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension
https://youtu.be/-C2OcAP9fg4

<ul><li>1 min lying 90/90 hip stretch (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>