CrossFit – Thu, Mar 14
Warm-up
Warm Up
1. Movement Prep/Activation
5 Rounds
“Rowling”
1 Banded Air Squat for every meter over/under 100m
(8 Banded Air Squat Max)
2. Workout Prep
2 sets:
5 Air Squats
5/4 Calorie Row
Workout
“So what’s the sitch?” (Time)
Freedom (RX’d)
For Time:
100 Air Squats
100/80 Calorie Row
100 Air Squats
Independence
For Time:
100 Air Squats
80/65 Calorie Row
100 Air Squats
Liberty
For Time:
50 Air Squats
50/48 Calorie Row
50 Air Squats
- Target time: 12-14 minutes
- Time cap: 18 minutes
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 1 min between rounds-
Cooldown/Mobility
Mobility
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)