CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo warmup

-into-

8:00 AMRAP

30-sec bike

5 Double Dumbbell Front Squats (lightweight)

5 Updowns to Seal Pose + Dumbbell Stepover

2. Workout Prep

1 set (each)

5/4 Calorie Bike (workout pace)

3 Double Dumbbell Front Squats

2 Burpee Over Dumbbell

Workout

“Don’t put twinkies on your pizza” (3 Rounds for time)

Freedom (RX’d)

Teams of 2

3 sets (each/1:1)

3 Rounds

15/12 Calorie Air Bike

12 Double Dumbbell Front Squats (50s/35s)

9 Handstand Push Ups

(KG conv: 22.5/15 DBs)

Independence

Teams of 2

3 sets (each/1:1)

3 Rounds

12/10 Calorie Air Bike

12 Double Dumbbell Front Squats (35s/25s)

6 Handstand Push Ups

(KG conv: 15/10 DBs)

Liberty

Teams of 2

3 sets (each/1:1)

3 Rounds

10/8 Calorie Air Bike

10 Dumbbell Goblet Squats (light)

10 Single Arm Dumbbell Push Press (5/5)(light)

Target time each set: 6-7:30 minutes

Time cap each set: 8

Strength/Accessory

Optional: Mayhem Mini-Pump (Checkmark)

4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)