CrossFit – Wed, Jan 17

Warm-up
Warm Up

1. Movement Prep/Activation
3 min Row (:30 easy, :20 mod, :10 fast)
-into-
3 sets
5 Bench Press (empty bar- build across sets)
10 Step Back Lunges
2 Zombie Rope Climbs

2. Strength Prep
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

3. Workout Prep
1 set:
5/4 Calorie Row (at workout pace)
4 Jumping Split Lunges
1 Rope Climb

Strength/Accessory
Bench Press (Weight)

5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Workout
McIntosh (Time)

Freedom (RX’d)
2 rounds
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or 20 Strict Pull Ups)

Independence
2 rounds
32/24 Calorie Row
24 Jumping Split Lunges
4 Rope Climbs (Or 16 Strict Pull Ups)

Liberty
2 rounds
25/20 Calorie Row
20 Step-Back Lunges
10 Zombie Rope Climbs (Or 30 Ring Rows)

  • Target time: sub 12 minutes
  • Time cap: 16 minutes

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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