CrossFit – Sat, Dec 28
HOLIDAY HOURS! Enjoy your holiday and make a plan to get in for some classes!
Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
2. Workout Prep
3 sets:
20 Second Row (workout pace)
5 Wall Balls
3 Dumbbell Box Step Ups (work up in weight and height)
Workout
May Your Days Be Merry & Bright (Time)
Oaken
Freedom (RX’d)
Teams of 2
2000/1750m Row
200 Wall Balls (20/14)
2000/1750m Row
100 Dumbbell Lunges (50/35)
2000/1750m Row
Independence
Teams of 2
1750/1500m Row
150 Wall Balls (20/14)
1750/1500m Row
100 Lunges (35/20)
1750/1500m Row
Liberty
Teams of 2
1000/850m Row
100 Wall Ball Thrusters (light)
1000/850m Row
100 Lunges
1000/850m Row
Target time: sub 40 minutes
Time cap: 40 minutes
-Repeat from Jan 7th, 2023-