CrossFit – Sat, Jan 4
Warm-up
Warm Up
1. Movement Prep/Activation
Hinshaw Warm-Up (10-12 minutes)
– into –
3 sets:
10 Roll and Reach
5 Inch Worms
5 Sandbag Deadlifts (light)
2. Workout Prep
2 sets
100m Run (Workout Pace)
2 Sandbag Cleans (work up in weight)
Workout
Chicken and Waffles (3 Rounds for reps)
Freedom (RX’d)
Teams of 2
3 sets (each/1:1)
200m Run
8 Power Cleans (135/95)
200m Run
8 Power Cleans (135/95)
200m Run
Independence
3 sets
200m Run
5 Power Cleans (135/95)
200m Run
5 Power Cleans (135/95)
200m Run
rest 1:1 between sets
Liberty
3 sets
150m Run
8 Power Cleans (light)
150m Run
8 Power Cleans (light)
150m Run
rest 1:1 between sets
- Target time: 3:30 – 4:30
- Time cap: 5 minutes