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CrossFit WOD, May 29, 2024

CrossFit – Wed, May 29

Warm-up
Warm Up

1. Movement Prep/Activation
5 sets:
Rowling
+ 1 Penalty Burpee for every meter over/under 100m.
(Cap is 5 burpees)

2. Strength
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-

3. Workout Prep
1 set:
5/4 Calorie Row
2 Burpee Box Get Over
5/4 Calorie Row

Strength Accessory
Shoulder Press (Weight)

3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-

Workout
Arlington (4 Rounds for reps)

Freedom (RX’d)
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Get Overs (30/24)
15/12 Calorie Row

Independence
Every 4:00 (4 sets)
12/10 Calorie Row
10 Burpee Box Get Overs (24/20)
12/10 Calorie Row

Liberty
Every 4:00 (4 sets)
10/8 Calorie Row
8 Up Downs + Box Step Ups (24/20)
10/8 Calorie Row

  • Target time each set: 2:15-2:45
  • Time cap each set: 3 minutes

Cooldown/Mobility
Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

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