CrossFit – Wed, Dec 27

Warm-up
Warm Up

1. Movement Prep/Activation
5 sets:
Rowling to 100m
Penalty = Burpee Box Step Overs (Max 5)

2. Workout Prep
2 sets:
30-second Air Bike (moderate pace)
30-second Shuttle Run (moderate pace)

Workout
“You sit on a throne of lies” (3 Rounds for reps)

Freedom/Independence/Liberty:
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max 50 ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Air Bike
**Repeat from Dec. 28, 2022.

  • Target number of reps each set: 45/36 + reps
  • Minimum number of reps before scaling: NONE

Strength/Accessory
Mayhem Mini-Pump –Upper Body Posterior (Checkmark)

4 Rounds

  • 10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7
  • 12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

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