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CrossFit WOD, May 13, 2024

CrossFit – Mon, May 13

Warm-up
Warm-up

1. Movement Prep/Activation
8:00 AMRAP:
:30 Machine
5 Kip Swings
3 Inch Worms
5 Dynamic Squat Stretch
5 Worlds Greatest Stretch (each side)

2. Workout Prep
1 set:
3 Pull Ups
3 Push Ups
3 Sit Ups
3 Air Squats

Workout
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Freedom (RX’d)
5 sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-

Independence
5 sets:
15 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
-rest 3:00 between sets-

Liberty
5 sets:
10 Ring Rows
15 Bar Push Ups
20 Sit Ups
25 Air Squats
-rest 3:00 between sets-

  • Target time each set: 3:30-4:30 minutes
  • Time cap each set: 6 minutes
  • Overall time cap: 42 minutes

Cooldown/Mobility
Mobility

1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)

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