CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Every minute (7:00)

5/4 Calorie Row

4 Wall Ball Thrusters

3 Box Step Ups

2. Workout Prep

3 sets:

20 Second Row (workout pace)

5 Wall Balls

3 Dumbbell Box Step Ups (work up in weight and height)

Workout

Lychee (Time)

Freedom (RX’d)

Teams of 2

2000/1750m Row (MF 1900m)

200 Wall Balls (20/14)

2000/1750m Row (MF 1900m)

100 Dumbbell Box Step Ups (24/20)(50s/35s)

2000/1750m Row (MF 1900m)

(KG Conv: WB 9/6, DB 22.5s/15s)

-Repeat from January 7th, 2023

Independence

Teams of 2

1750/1500m Row

150 Wall Balls (20/14)

1750/1500m Row

100 Dumbbell Box Step Ups (20/16)(35s/25s)

1750/1500m Row

(KG Conv: WB 9/6, DB 15s/10s)

Liberty

Teams of 2

1000/850m Row

100 Wall Ball Thrusters (light)

1000/850m Row

100 Box Step Ups (24/20)

1000/850m Row

Target time: 28-32 minutes

Time cap: 40 minutes

Optional Accessory

Mayhem Mini-Pump – Shoulders/Glutes (Checkmark)

4 rounds:

10 Standing Single Arm DB Press @ moderate weight

10 Standing DB Lateral Raise @ moderate weight

10 GHD Hip Raise @ maintain quality

-Rest 3 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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