CrossFit – Wed, Jul 10
Warm-up
Warm Up
1. Movement Prep/Activation
8:00 AMRAP
10 Cossack Squats
5 Bird Dogs (each side)
5 Kip Swings
Workout
Catching Fire (5 Rounds for reps)
Freedom (RX’d)
5 sets (Every 3:00)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time
Independence
5 sets (Every 3:00)
12/10 Calorie Air Bike
3 Bar Muscle Ups (Or 8 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time
Liberty
5 sets (Every 3:00)
10/8 Calorie Air Bike
10 Jumping Pull Ups
Max Wall Ball Thrusters (light) in the remaining time
Target number of reps: 100+
Minimum number of reps before scaling: 70 Reps
Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
4 Rounds
- 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
Rest 1-2 min after set
Cooldown/Mobility
Mobility
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×10 Open Book
20 Scorpion Kicks
1 Min Calf and Big Toe Stretch