CrossFit – Wed, Jan 3

Warm-up
Warm Up

1. Movement Prep/Activation
2 sets:
10 Roll and Reach
10 Iron Cross
10 Scorpions
-into-
8 min AMRAP
:45 sec Row
5 Deadlifts (empty-building across)
:30 Jump Rope
5 Cat/Cows

2. Workout Prep
2 sets
5/4 Calorie Row
3 Deadlifts (build in weight)
4 Crossovers

Workout
“I have class and you dont” (AMRAP – Rounds and Reps)

Freedom (RX’d)
14:00 AMRAP
14/11 Calorie Row
14 Deadlifts (155/105)
28 Crossovers

Independence
14:00 AMRAP
12/10 Calorie Row
12 Deadlifts (135/95)
18 Crossovers (OR 36 Double Unders)

Liberty
14:00 AMRAP
10/8 Calorie Row
10 Dumbbell Deadlifts (light)
28 Single Unders

  • Target number of Rounds: 4.5+ Rounds
  • Minimum number of Rounds before scaling: 3.5 Rounds

Gymnastics/Core
Gymnastics: Core Conditioning (Day 1) (Checkmark)

All Levels:
Every 1:00 (8:00)
Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)
Even minute: 30 seconds of Strict Hanging Knee Raises

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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