CrossFit – Fri, Dec 29

Warm-up
Warm Up

1. Movement Prep/Activation
4:00 Machine
-into-
4:00 AMRAP
4 Inch Worms
4 Up-Downs to Target
3 Burpees to Target
20-second Air Bike (mod-fast)

2. Workout Prep
1 set:
5 Burpees to 6in Target (at workout pace)

Workout
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6" target

Freedom/Independence:
7:00 Amrap
Max Burpee to bar (6in target)

Liberty
7:00 Amrap
Max Up Downs

  • Target number of Reps: 80+
  • Minimum number reps before scaling: 40

Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds

  • 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
  • 10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7
  • 10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Cooldown/Mobility
Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)

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