CrossFit – Thu, Mar 7
This weeks theme for Friday Night lights is Barbie vs. Oppenheimer
Warm-up
Warm Up
1. Movement Prep/Activation
2 sets:
1:00 Jump Rope
1:00 Run
-into-
2 sets
10 Back and Forth Leg Swings (each)
10 Side to Side Leg Swings (each)
5 Russian Kettlebell Swings
5 Up Downs
2. Workout Prep
2 sets:
50m Run
5 Kettlebell Swings (build-in weight)
2 Burpees
Workout
“This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP:
200m Run
15 Kettlebell Swings (53/35)
10 Burpees
(KG conv: KB 24/16)
Independence
15:00 AMRAP:
200m Run
15 Kettlebell Swings (35/26)
10 Burpees
(KG conv: KB 16/12)
Liberty
15:00 AMRAP:
100m Run
15 Russian Kettlebell Swings (light)
8 Up Downs
- Target number of Rounds: 6-7 Rounds
- Minimum number of Rounds before scaling: 4.5 Rounds
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
- 12 Plate Front Raise @ moderate weight – maintain quality
- 10 Seated Alternating DB Curl @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
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