CrossFit – Thu, Nov 28
Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Machine
-into-
Every minute (7:00)
2 Sandbag Deadlifts (lights) (or DB Deadlifts)
4 Box Step Ups
6 Up Downs
-Adjust so athletes finish under 50 seconds
2. Workout Prep
2 sets: (with partner/ build in weight)
10m Sandbag Carry (each) (or DB Front Rack Carry)
5/4 Calorie Row (each)
10ft Synchro Walking Lunge
Workout
“Turkey & Touchdowns” (AMRAP – Rounds and Reps)
Cooldown/Mobility
Mobility
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
1 Minute Supine Twists
2×10 Seated External Rotations
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.
Freedom (RX’d)
Teams of 2
AMRAP 30 Minutes
100m FR DB & Farmer Carry (50/35)
50/40 Calorie Air Bike
300ft Synchro Lunge Walk
Independence
Teams of 2
AMRAP 30 Minutes
100m FR DB & Farmer Carry (35/20)
40/32 Calorie Air Bike
300’ Synchro Lunge Walk
Liberty
Teams of 2
AMRAP 30 Minutes
100m FR DB & Farmer Carry (light)
30/24 Calorie Air Bike
20’ Synchro Box Step Ups (20)