CrossFit – Sat, Mar 29
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Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Walking Lunges + Arms Extended Overhead
10 Plate Hops
10 Alternating V-Ups
150m Row
2. Workout Prep
2 sets: (with a partner)
100m Row (each)
10ft Front Rack Walking lunge (build in weight)
4 Box Jump Overs (build-in height)
Workout
Numbuh Five (Time)
Freedom (RX’d)
Teams of 2
2000/1750m Row
-into-
4 rounds
100ft Front Rack Walking Lunge (50/35)
40 Box Jump Overs (24/20)
-into-
2000/1750m Row
Independence
Teams of 2
1750/1500m Row
-into-
4 rounds
100ft Front Walking Lunge (35/20)
30 Box Jump Overs (24/20)
-into-
1750/1500m Row
Liberty
Teams of 2
1500/1200m Row
-into-
4 rounds
100ft Dumbbell Front Walking Lunge (light)
40 Box Step Ups (20)
-into-
1500/1200m Row
-
Target time: sub 25 minutes