CrossFit – Tue, Jan 2
Warm Up
The Parent Trap (5 Rounds for reps)
5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)
Time Cap 2:30 Each Set
Cool Down
1-2 minute Lacrosse Ball Trap Smash (each side)
1.) Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski OR Row (moderate)
5 No Jump Burpee
10 Single Arm Dumbbell Press (each arm, moderate)
10 Kip to Swing, 5 Knees to Elbow
-Then-
Warm Up to Shoulder to Overhead weight.
4. Workout Prep
1 set (at workout pace):
5 sets (1 set every 3 minutes):
2 Shoulder to Overhead (at workout weight)
2 Bar Facing Burpees
4 Toes to Bar