Warm-up:
8 minutes
:30 Machine of choice
5 Kip Swings
3 Inch Worms
5 Hamstring fold to squat
10 Scorpions
+
Freedom (RX'd)
"Barbara"
5 sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-
—
Independence (Scaled/Masters)
5 sets:
15 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
-rest 3:00 between sets-
Time cap - 6 mins each set
**INTENTION - Today’s workout calls for a moderate-aggressive pace with consistency across sets. Athletes need to be smart through the first two movements and then ramp up for the final 2. There is a good amount of volume within, so adjust accordingly and approach the workout to match the athlete's ability. Scale sets or reps down to fit athletes skill level. This is a good old-fashioned CrossFit workout, so you know it will hurt a bit. Enjoy the rest, and shake out your arms.