CrossFit Preferred

CrossFit Preferred – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

3 sets:

45-Second Row (build in pace)

5 Hand Release Push-ups

10 Alternating V-Ups

5 Up Downs

2. Workout Prep

3 sets:

5/4 Calorie Row (build in pace)

5 Bench press (build in weight)

5 V-Ups

Workout

Workout (AMRAP – Rounds and Reps)

Parmesan Garlic

Freedom (RX’d)

20:00 AMRAP

15/12 Calorie Row

15 Bench Press (115/75)

15 V-Ups

Independence

20:00 AMRAP

12/10 Calorie Row

15 Bench Press (95/65)

18 Alternating V-Ups

Liberty

20:00 AMRAP

10/8 Calorie Row

10 Dumbbell Bench Press (light)

10 Sit ups

Affiliate Compete

20:00 AMRAP

15/12 Calorie Row

15 Bench Press (135/95)

15 Wall Ball V-Ups (20/14)

Target number of Rounds: 9+ Rounds

Minimum number of Rounds before scaling: 7 Rounds

Strength/Accessory

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

Mobility

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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