CrossFit – Sun, Aug 16
General Warm-up
AMRAP 20 minutes (AMRAP – Rounds & Reps)
15 Double DB Hang Power Clean 50/35lbs
15 Deficit Push Ups*
6/4 Calorie Arms Only Air BIke
12/8 Calorie Air Bike (w/ arms)
Rest 1:00
*DBs used as handles for the Deficit Push Ups
Feel: Muscle Overload
Pace: Sustain
Target Score: 5 Rounds
Firebreather Score: 6 Rounds
Finisher (Checkmark)
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as you can, excluding running but not walking. Pace should feel very very easy, but elicit a nice sweat to aid in your mobility routine. The goal with is to work through 3-5 different areas of the body during the 3:00 Mobility windows.
2:00 Air Bike
20 Double DB Curl to Overhead Press (light and strict!)
20 S-Leg Glute Bridges /side
10 Slow+Perfect Plank-to-Push Up
AMRAP 6 minutes
12/8 Calorie Air Bike
8 S-Arm DB Hang Power Cleans L
8 S-Arm DB Hang Power Cleans R
8 Hand-Release Push Ups