CrossFit – Tue, Feb 18
Warm-up
Warm Up
1. Movement Prep/Activation
10:00 AMRAP
1:00 Row
10 Box Step Ups
10 Banded Shoulder Press
10-second Handstand Holds
10 Hollow Rocks
Workout
Mammoth Lake (Time)
Freedom (RX’d)
4 Rounds
30/24 Calorie Row
25 Box Jump Overs (20’’)
10 Strict Ring Dips
Independence
4 Rounds
25/20 Calorie Row
20 Box Jump Overs (20’’)
7 Strict Ring Dips
Liberty
4 Rounds
20/16 Calorie Row
15 Box Step Ups (20’’)
7 Box Dips (w/ spot)
- Target time: 16-18:00
Cooldown/Mobility
Mobility
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Open Book
10x 5 Second Cobra
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Open Book
Cobra