CrossFit – Mon, May 6
Warm-Up
Workout- “Dolly Parton” (AMRAP – Rounds and Reps)
Freedom (RX’d)
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Scoring: every 100m = 1 Rep (4 reps total)
Independence
30:00 AMRAP
400m run
5 Rounds of Cindy
1 Rd of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
Liberty
30:00 AMRAP
300m run
5 Rounds
4 Ring Rows
8 Bar Push Ups
12 Squats
1 set of “Banded 7’s” into:
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forwarding leg
10 yd butt kickers
10 yd high knees
Workout Prep:
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats