CrossFit – Sat, Jul 20
Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Bike Erg or Air Bike
-into-
10:00 AMRAP
30-second Single Unders
10 Banded Pass Throughs
10 Dynamic Squat Stretch
5 Muscle Snatch
5 Overhead Squats
2. Workout Prep
3 sets:
3 Overhead Squats (build-in weight)
10 Double Unders
5/4 Calorie Bike Erg or Air Bike
Workout
Bavarian Cream (Time)
Freedom (RX’d)
Teams of 2
3 Rounds
30 Overhead Squats (115/80)
120 Double Unders
60/48 Calorie Bike Erg (OR Air Bike)
120 Double Unders
– Share the reps, one athlete works at a time –
Independence
Teams of 2
3 Rounds
30 Overhead Squats (95/65)
100 Double Unders
50/40 Calorie Bike Erg (OR Air Bike)
100 Double Unders
Liberty
Teams of 2
3 Rounds
30 Dumbbell Front Squats (light)
100 Single Unders
40/32 Calorie Bike Erg (OR Air Bike)
100 Single Unders
- Target time: 20-22 minutes
- Time cap: 25 minutes