CrossFit – Tue, Dec 26
Warm Up
Bench Press (*Do a set every 2 minutes.
3 Bench Press @ 7/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 9/10 RPE
3 Bench Press @ 10/10 RPE
*8 Bent Over Row (heavy) after each set.
)
Metcon Prep
1. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Row OR Ski (moderate)
50 Single Unders
5-10 Hand Release Push Ups
2. Workout Prep
1 set (at workout pace):
15 Double Under
3 Push Up
Buddy the Elf, What’s Your favorite color (3 Rounds for reps)
3 Rounds (1 Round Every 3 Minutes)
100 Double Unders
30 Pushups
Time Cap 2 Mins each set
**Repeat from November 23, 2021 AND November 23, 2020
Cool Down
*If you finish early you can do extra mobility.
1 minute Pec Lacrosse Ball Smash Option 1 OR Pec Lacrosse Ball Smash Option 2 (each side)
2 minute Chest Stretch (each side)
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
1.) Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)