CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry/Banded 7’s

-into-

AMRAP 10:

16/12 Cal Row/Ski

8 Reverse Lunges/side

8 Alt. V-Ups

2. Workout Prep

3 sets;

15/20 Dubs/Single Unders

5 Knee Raises

Workout

Did your toes kiss the bar? (5 Rounds for calories)

Freedom

Every 5:00 for 25:00 (5 Rounds)

40 Double Unders

14 Toes To Bar

15/12 Calorie Ski/Row

Max Cal Bike in Remaining Time

Indy

Every 5:00 for 25:00

40 Double Unders/60 Single Unders

12 Toes To Bar

15/12 Calorie Ski/Row

Max Cal Bike in Remaining Time

Optional: Take 10 mins to work up to heavy Clean & Jerk

Clean and Jerk

Record Heavy Single Clean and Jerk

Strength Accessory

Mayhem Mini-Pump – Leg day (Checkmark)

4 Rounds

10 DB Good Mornings @ moderate weight – maintain quality RPE 7

8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7

10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between 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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