CrossFit – Tue, Mar 26
Warm-up
Warm Up
1. Movement Prep/Activation
2 sets
20 Banded Side Steps
10 Banded Squats
-into-
8:00 AMRAP
5 Back Squats (empty bar- build across sets)
3 Inch Worms
3 Up-downs over bar
10 PVC Passthroughs
2. Strength
Back Squat:
– Heavy Single (10-12 minutes)
3. Workout Prep
2 sets:
2 Burpee Pull Ups
2 Box Jump Overs (build in height)
Strength/Accessory
Back Squat (Weight)
Workout
The Magic School Bus (AMRAP – Reps)
Freedom (RX’d)
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (30/24)
Independence
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (24/20)
Liberty
10:00 Amrap
3-6-9-12-15. . .
Up Down + Ring Row
Box Step Up and Over (24/20)
- Target Round: Round of 15 Box Jump Overs
- Minimum Round before scaling: Round of 12 Burpee Pull Ups
Cooldown/Mobility
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *