CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

30 sec Air Bike (easy)

20 sec Air Bike (mod)

10 sec Air Bike (hard)

30 Single Unders

5 Back Squats (empty bar – build across)

10 Walking Lunge Steps + Torso Twist

2. Strength

5 sets of 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

10ft Single Dumbbell Walking Lunge (build in weight)

10 Double Unders

5/4 Calorie Air Bike (build in pace)

Strength/Accessory

Back Squat

5 sets of 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

“The taste you can see!” (AMRAP – Rounds and Reps)

Freedom (RX’d)

12:00 AMRAP

25ft Single Dumbbell Walking Lunge (50/35)

50 Double Unders

25ft Single Dumbbell Walking Lunge (50/35)

15/12 Calorie Air Bike

(KG conv: 22.5/15 DB, 8m Lunge)

Independence

12:00 AMRAP

25ft Single Dumbbell Walking Lunge (35/25)

35 Double Unders

25ft Single Dumbbell Walking Lunge (35/25)

12/10 Calorie Air Bike

(KG conv: 15/10 DB, 8m Lunge)

Liberty

12:00 AMRAP

25ft Walking Lunge

50 Single Unders

25ft Walking Lunge

10/8 Calorie Air Bike

(KG conv: 8m Lunge)

Target number of Rounds: 4.5 Rounds +

Minimum number of Rounds before scaling: 3.5 Rounds

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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