CrossFit – Sat, Dec 7
Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
30 seconds Jump Rope
5 Up Downs
5 Suitcase Dumbbell Deadlifts (each)
10 Birddogs
2. Workout Prep
2 sets: (each)
10 Double Unders
2 Burpee Deadlifts (build in weight)
Workout
Steal the Moon (Time)
Freedom (RX’d)
Teams of 2
4 sets (each/1:1)
50 Double Unders
9 Burpee Dumbbell Deadlift (50s/35s)
35 Double Unders
8 Single Arm Devil Press (50s/35s) (alt)
20 Double Unders
7 Devil Press (50s/35s)
- Target time for each set: 2:45-3:30
- Time cap each set: 4 minutes
- Overall time cap: 32 minutes
Fitness: 35/20 DB
Scaled: Light DB & Singles