CrossFit – Thu, Mar 28
Warm-up
Warm Up
1. Movement Prep/Activation
2 sets:
10 Banded Fire Hydrants (each)
10 Banded Glute Bridges
-into-
8 min AMRAP
45-second Row
10 Alternating V-Ups
5 Deadlifts (empty-build across sets)
2. Strength
Deadlifts:
– Heavy Single (10-12 minutes)
3. Workout Prep
2 sets: (with partner)
100m (each, build in pace)
Strength/Accessory
Deadlift (Weight)
Workout
Out of the Box (Time)
Freedom (RX’d)
Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
* Repeat from Jan 7,2021
Independence
Teams of 2
M/M-3500m Row
F/F-3250m Row
M/F-3000m Row
Liberty
Teams of 2
2000/1750m row
- Target time: 14-16 minutes
- Time cap: 20 minutes
Cooldown/Mobility
Mobility
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *