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CrossFit WOD, May 20, 2024

CrossFit – Mon, May 20

Warm-up
Warm-up

1. Movement Prep/Activation
2 sets
30 Single Unders
10 Cossack Squats
-into-
3 sets:
5 Inch Worms
2x50ft Shuttle Runs
3 Front Squats (empty bar – build across sets)
5 Up downs

2. Strength
10-12 minutes to establish a Heavy Single Front Squat

3. Workout Prep
1 set:
100m Run
3 Pull Ups
6 Push Ups
9 Air Squats

Strength/Accessory
Front Squat (Weight)

10 minutes to establish a Heavy Single Front Squat

Workout
Dune (5 Rounds for reps)

Freedom (RX’d)
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-

Independence
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Pull Ups
30 Push ups
45 Air Squats
-rest 2:00 between sets-

Liberty
2x500m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Ring Rows
20 Bar Push ups
30 Air Squats
-rest 2:00 between sets-

  • Target time each set:
    Run: 3:30-4:15
    Gymnastics: 4-5 minutes
  • Time cap each set:
    Run: 5 minutes
    Gymnastics: 5 minutes

Cooldown/Mobility
Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side

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