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CrossFit WOD, November 27, 2024

CrossFit – Wed, Nov 27

Warm-up
Warm Up

1. Movement Prep/Activation
2:00 Row
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Box Step Ups
10 Deadbug
5 Deadlifts (empty bar-build across sets)

2. Workout Prep
1 set:
5 Calorie Row
5 Thrusters
2 Burpee over Rower

Workout
“Gobble ‘til you wobble” (5 Rounds for reps)

Freedom (RX’d)
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters (45/35)
12/10 Calorie Row
10 Burpee over Rower

Independence
5 sets: (Every 5:00)
10/8 Calorie Row
10 Thrusters (45/35)
10/8 Calorie Row
8 Burpee over Rower

Liberty
5 sets: (Every 5:00)
8/7 Calorie Row
10 Dumbbell Thrusters (light)
8/7 Calorie Row
8 Up Downs

  • Target time each set: 2:20-2:45
  • Time cap each set: 3:30

Cooldown/Mobility
Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf & Big Toe Stretch
4 x 5 Quad Foam Rolling (each leg)
2 x 8 Bretzel

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.

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