CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

5 sets:

Rowling

+ 1 Penalty Burpee for every meter over/under 100m.

(Cap is 5 burpees)

2. Strength

3 sets:

12 Shoulder Press (55-60%)

12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set

-rest 2:00 between sets-

3. Workout Prep

1 set:

5/4 Calorie Row

2 Burpee Box Get Over

5/4 Calorie Row

Strength Accessory

Shoulder Press

3 sets:

12 Shoulder Press (55-60%)

12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set

-rest 2:00 between sets-

Workout

Arlington (4 Rounds for time)

Freedom (RX’d)

Every 4:00 (4 sets)

15/12 Calorie Row

10 Burpee Box Get Overs (30/24)

15/12 Calorie Row

Independence

Every 4:00 (4 sets)

12/10 Calorie Row

10 Burpee Box Get Overs (24/20)

12/10 Calorie Row

Liberty

Every 4:00 (4 sets)

10/8 Calorie Row

8 Up Downs + Box Step Ups (24/20)

10/8 Calorie Row

Target time each set: 2:15-2:45

Time cap each set: 3 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)