CrossFit – Fri, Feb 2

Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo + Banded 7’s
-into-
6 min AMRAP
5 Kip Swings
4 Front Squats
4 Push Press
4 Thrusters

2. Workout Prep
3 sets:
2 Thrusters (build in weight)
Set 1: 3 Strict Pull Ups
Set 2: 3 Pull Ups
Set 3: 3 Chest to Bar

Workout
Asiago Bagel (Time)

Freedom (RX’d)
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
(KG conv: 61/43 Thrusters)

Independence
6-5-4-3-2-1-2-3-4-5-6
Thrusters (115/80)
12-10-8-6-4-2-4-6-8-10-12
Pull Ups
(KG conv: 52/36 Thrusters)

Liberty
12-10-8-6-4-2-4-6-8-10-12
Dumbbell Thrusters (light)
Ring Rows

  • Target time: 9-11 minutes
  • Time cap: 14 minutes

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

4 rounds:

  • 10 Kneeling Banded Hip Extension @ moderate weight
  • 30 Heel Taps (each side)
  • 100ft Double Overhead KB Carry

*Rest 1 minute between rounds

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch

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