CrossFit – Fri, Jan 5

Warm-up
Warm Up

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
4 Burpee Deadlifts (one dumbbell/ 2 on each side)
4 Hang Dumbbell Snatch (each)
4 Kip Swings
4 Jumping Pull Ups

2. Workout Prep
2 sets:
2 Devils Press
4 Pull Ups

Workout
Meredith Blake (Time)

Freedom (RX’d)
21-15-9
Devil press (35s/25s)
42-30-18
Pull Ups

Independence
21-15-9
Devil press (25s/15s)
30-24-18
Pull Ups

Liberty
21-15-9
Dumbbell Clean and Jerks (light)
30-24-18
Rings Rows

  • Target time: 7-9 minutes
  • Time cap: 14 minutes

Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

  • 8 Rear foot elevated DB Split Squat (each side) @ moderate weight
  • 10 Single Leg DB Hip Thrust @ moderate weight

*Rest 2 minutes b/t rounds

Cooldown/Mobility
Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)

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