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CrossFit WOD, October 10, 2024

CrossFit – Thu, Oct 10

Warm-up
Warm Up

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
45-Second Row
10 Ring Rows
10 Single Dumbbell Shoulder Press (each)

2. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
4 Pull Ups
2 Strict Handstand Push Ups

Workout
Shere Khan the Tiger (5 Rounds for reps)

Freedom (RX’d)
5 sets:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-

Independence
5 sets:
16/14 Calorie Row
12 Pull-ups
6 Strict Handstand Push Ups (Or 9 Handstand Push ups)
rest 1:1 between sets

Liberty
5 sets:
12/10 Calorie Row
12 Ring Rows
12 Dumbbell Push Press
rest 1:1 between sets

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

Cooldown/Mobility
Mobility

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

1-2 Minutes Pec Stretch
1-2 Minutes Squat Rack Pec Minor
1 Minute Barbell Forearm stretch

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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