CrossFit – Sat, Mar 14
Warm-up
Warm Up
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Bike
8 Roll and Reach
6 Hang Muscle Snatch (PVC-empty bar)
6 Air Squats
Workout Prep:
2 Sets (with partner/1:1)
5/4 Calorie Bike
3 Power Cleans @ workout weight
2 Burpees over Bar
Workout
Fontainebleau (AMRAP – Reps)
FREEDOM (RX):
Teams of 2
4 sets (each/1:1)
3:00 AMRAP
25/20 Calorie Air Bike
15 Hang Power Snatch (95/65)
Max Slamballs
(Scored by Total Burpees)
(KG conv: 42.5/30)
INDEPENDENCE (Intermediate):
Teams of 2
4 sets (each/1:1)
3:00 AMRAP
20/16 Calorie Air Bike
15 Hang Power Snatch (75/55)
Max Slamballs
(KG conv: 35/25)
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
3 sets
8 Weighted Hip Thrusts @ RPE 8/10
-rest 30 seconds-
10 Barbell Good Mornings @ RPE 8/10
-rest 30 seconds-
30 Lying DB HS Curls @ RPE 7-8/10
-Rest 2:00 between sets-