CrossFit – Fri, Jan 26

Warm-up
Warm Up

1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
2x50ft Shuttle Run
10 Alternating V-Ups
5 Wall Ball Squats
5 Wall Ball Push Press
5 Wall Balls

2. Workout Prep
1 set:
1x50ft Shuttle Run
5 Wall Balls
5 V-Ups

Workout
Bruce Wayne (Time)

Freedom (RX’d)
25 Shuttle Runs (50ft)
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25 Shuttle Runs (50ft)
(KG conv: 9/6 WB)

Independence
25 Shuttle Runs (50ft)
35 Wall Balls (20/14)
35 V-Ups
35 Wall Balls (20/14)
25 Shuttle Runs (50ft)
(KG conv: 9/6 WB)

Liberty
15 Shuttle Runs (50ft)
30 Wall Ball Thrusters (light)
30 Sit Ups
30 Wall Ball Thrusters (light)
15 Shuttle Runs (50ft)

  • Target time: 12-14 minutes
  • Time cap: 18 minutes

Accessory/Core
Core (Checkmark)

4 sets:
7 Alligator Rolls (each way)
20 Plank Kettlebell Pull Unders
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 between sets

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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