CrossFit – Fri, Oct 4
Warm-up
Warm Up
1. Movement Prep/Activation
1:00 Machine
-into-
7:00 AMRAP
1:00 Row
5 Inchworm
5 Roll and Reach
5 Suitcase Deadlifts (each)
2. Workout Prep
2 sets: With partner
100m Row (each)
2 Burpee Deadlifts (each- build in weight)
Workout
Deal or No Deal (Time)
Freedom (RX’d)
Teams of 2
3 rounds
2000m/1750m Row
40 Dumbbell Burpee Deadlifts (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
Teams of 2
3 rounds
2000m/1750m Row
40 Dumbbell Burpee Deadlifts (35s/25s)
(KG conv: 15/10 DBs)
Liberty
Teams of 2
3 rounds
1500m/1200m Row
30 Up Down Deadlifts (light)
- Target time: 30-32 minutes
- Time cap: 36 minutes
Strength/Accessory
Core Work (Checkmark)
4 sets:
15 Overhead Plate sit ups
:45 sec Chinese Plank
15 Standing Banded Pallof Press (each side)
30 Laying Heel Taps
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
*Rest 2:00 b/t sets
Face Up Chinese Plank
Standing Banded Pallof Press
Heel Taps
KB Front Racked/ Overhead Carry