CrossFit – Tue, Jan 2

Warm-up
Warm Up

1. Movement Prep/Activation
2 sets:
20 Banded Side Steps
10 Banded Glute Bridges
10 Dynamic Air Squats
-into-
3 sets:
20 Line Hops
2x50ft Shuttle Run
5 Wall Ball Front Squat
5 Wall Ball Push Press

2. Workout Prep
3 Wall Ball Thrusters
3 Wall Balls (heavy weight)
1x50ft Shuttle Run

Workout
Annie & Hallie (Time)

Freedom (RX’d)
50 Wall Ball Thrusters (20/14)
10x50ft Shuttle Run
40 Wall Balls (20/14)
10x50ft Shuttle Run
30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)
10x50ft Shuttle Run

Independence
40 Wall Ball Thrusters (20/14)
8x50ft Shuttle Run
30 Wall Balls (20/14)
8x50ft Shuttle Run
20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)
8x50ft Shuttle Run

Liberty
40 Wall Ball Thrusters (light)
8x50ft Shuttle Run
30 Wall Ball Thrusters (light moderate)
8x50ft Shuttle Run
20 Wall Balls (light)
8x50ft Shuttle Run

  • Target time: 9-11 minutes
  • Time cap: 15 minutes

Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

  • 10 Dumbbell Bench Press @ moderate weight – maintain quality
  • 10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 2 min b/t 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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