CrossFit – Thu, Jul 11
Warm-up
Warm Up
1. Movement Prep/Activation
1:00 Row
-into-
6:00 AMAP
3 Inch Worms
10 Banded Pass Throughs
10 Deadbugs
5 Shoulder Press (empty bar)
2. Strength
Build up to a Heavy Shoulder Press
10-12 minutes
3. Workout Prep
2 sets:
100m Rowling Practice
3 Bench Press (build in weight)
Strength/Accessory
Shoulder Press (Weight)
Workout
Panem (4 Rounds for reps)
Freedom (RX’d)
Teams of 3
12 rounds
150/100m Row Sprint
5+ Bench Press (155/105)
Independence
Teams of 3
12 rounds
150/100m Row Sprint
5+ Bench Press (115/75)
Liberty
Teams of 3
12 rounds
150/100m Row Sprint
5+ DB Bench Press (Load that you can hit 5 of more reps)
*You go, I go style. Goal is to hit max sets of bench each round
Cap: 22 Min
Cooldown/Mobility
Mobility
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
2 Min Bench Stretch for Lats
2×10 Down Dog
Build up to a Heavy Shoulder Press
10-12 minutes