CrossFit – Thu, Jan 4

Warm-up
Warm Up

1. Movement Prep/Activation
3 min Air Bike (:30 easy, :20 mod, :10 fast)
-into-
6:00 AMRAP
3 Inch Worms
5 Shoulder Press (empty bar)
10 Alternating V-Ups

2. Strength Prep
4 sets of 10 Shoulder Press (build in weight)

3. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
1 Wall Walk

Strength/Accessory
Shoulder Press (Weight)

4×10 Shoulder Press (build up to moderate weight)

* Rest 60-90 seconds between sets

Workout
“Honey, you’ve never looked better” (Time)

Freedom (RX’d)
For time:
50/40 Calorie Air Bike
15 Wall Walks
50/40 Calorie Air Bike

Independence
For time:
40/32 Calorie Air Bike
10 Wall Walks
40/32 Calorie Air Bike

Liberty
For time:
30/24 Calorie Air Bike
10 Wall Walks (half way)
30/24 Calorie Air Bike

  • Target time: 8-10 minutes
  • Time cap: 14 minutes

Cooldown/Mobility
Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

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