CrossFit – Wed, May 7
Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Row
-into-
7:00 AMRAP
3 Inchworms
10 Shoulder Taps
10 Step ups
10 Ring Rows
10 Deadbugs
Strength
Gorilla Rows + Banded Press downs (Checkmark)
4 sets
20 Gorilla Row w/ 2 sec tempo down
-into-
12 Banded Press downs w/ 1 sec pause at bottom
Workout
Talladega Nights (Time)
Freedom (RX’d)
40-30-20
Toe to Bar
Box Jump Overs (20)
Independence
30-20-10
Knee to armpit
Box Jump Overs
Liberty
30-20-10
Knee Ups
Box Step Ups (20)
- Target time: 10:00-12:00
- Time cap: 14:00
Cooldown/Mobility
Mobility
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Forearm Smash
45 Second Supine Twist
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Forearm Smash
Supine Twist