CrossFit – Sat, Dec 30

Warm-up
Warm Up

1. Movement Prep/Activation
1 set:
2:00 Ski or Row
2:00 Bike
(slow and steady)

2. Workout Prep
1 set:
5/4 Calorie Ski or Row
5/4 Calorie Bike
(at workout pace)

Workout
2023 into 2024! (Time)

Freedom (RX’d)
Teams of 2
20 sets (10 each/1:1)
24/19 Calorie Ski (OR Row)
24/19 Calorie Bike (Air Bike or Bike Erg)

**REPEAT from December 31, 2022 BUT we added 1 calorie for each movement each round.

Independence
Teams of 2
10 sets (each/1:1)
20/16 Calorie Ski (OR Row)
20/16 Calorie Bike

Liberty
Teams of 2
10 sets (each/1:1)
15/12 Calorie Ski (OR Row)
15/12 Calorie Bike

  • Target time: 48-54 minutes
  • Time cap: 60 minutes
  • Time cap each round: 3 minutes

Optional Accessory
Optional: Mayhem Mini-Pump – Arms/Core

3 Rounds

  • 10 Banded Pushups
  • 10 Single Arm KB Situps (Left)
  • 10 Single Arm KB Situps (Right)
  • 100ft KB Overhead Walk (50L/50R)

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

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