CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

45-Second Ski (or Row)

10 Roll and Reach

10 Iron Cross

10 Scorpions

10 Downward Dog to Seal Pose

2. Workout Prep

2 sets:

5/4 Calorie Ski

5 GHD’s

5 V-Ups

Workout

Dragonfruit (5 Rounds for time)

Freedom (RX’d)

Teams of 2

5 sets: (1:1)

12/10 Calorie Ski (Or Row)

10 GHD’s (Or Stick Sit Ups)

12/10 Calorie Ski (Or Row)

10 V-Ups

-rest at least 3:00 before beginning accessory –

Independence

Teams of 2

5 sets: (1:1)

10/8 Calorie Ski (Or Row)

10 GHD’s + 6in Riser (Or Stick Sit Ups)

10/8 Calorie Ski (Or Row)

10 V-Ups

Liberty

Teams of 2

5 sets: (1:1)

8/7 Calorie Ski (Or Row)

10 Strict Sit Ups (no hands)

8/7 Calorie Ski (Or Row)

10 Sit Ups

Target time each set: 2:15-2:30

Time cap each set: 3 minutes

Strength/Accessory

Mayhem Mini Pump – Core (Checkmark)

4 rounds:

15 Pulse Ups

60 sec Superman Hold

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

Rest 2 minutes b/t rounds

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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