CrossFit – Sat, Feb 1
Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
30-second Jump Rope
10 Dynamic Squat Stretches
5 Inchworms
5 Hang Dumbbell Snatch (each)
2. Workout Prep
2 sets:
10 Double Unders
5 Wall Balls (build in weight)
4 Dumbbell Snatch (build in weight)
Workout
4.40 Challenge Workout #4 (Time)
Freedom (RX’d)
Teams of 2
160 Double Unders
160 Wall Balls (20/14)
160 Double Unders
160 Dumbbell Snatch (50/35)
160 Double Unders
-Split reps as needed-
Independence
Teams of 2
120 Double Unders
160 Wall Balls (14/10)
120 Double Unders
160 Dumbbell Snatch (35/25)
120 Double Unders
Split reps as needed
Liberty
Teams of 2
160 Single Unders
100 Wall Ball Thrusters (light)
160 Single Unders
100 Dumbbell Snatch (light)
160 Single Unders
Split reps as needed
-
Target time: Sub 25:00