CrossFit – Mon, Mar 4
Warm-up
Warm-up
1. Movement Prep/Activation
3 Rounds
“Rowling”
(5 rep Max Burpee Penalty)
-into-
4 min AMRAP
30 sec single/double unders
10 Plate Toe Taps (each side)
10 Heel Toe Rocks
10 Floor Plate Press
2. Workout Prep
1 set:
100m Row
5 Push Ups
10 Double Unders
Workout
Tony Perkis (Time)
Freedom (RX’d)
1000/800m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000/800m Row
* Repeat from 2/20/2023
Independence
800/650m Row
35 Push ups
150 Double Unders
35 Push ups
800/650m Row
Liberty
500/400m Row
30 Bar Push ups
150 Single Unders
30 Bar Push ups
500/400m Row
- Target time: 12-14 minutes
- Time cap: 18 minutes
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
4 Rounds
- 15 Standing Tricep Extension w/ band
- 10 Single DB Bench Press (each) @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Cooldown/Mobility
Mobility
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)