Maximum Impact CrossFit – CrossFit

Be all in or remain mediocre!

View Public Whiteboard

Warm-up

Warm-up Squat (No Measure)

20 Calorie Bike

20 Romanian Dead-lift 10 each leg no load

100 single jump rope

20 Step ups 10 each leg

200 meter jog

Active Stretch: 10 meters

Best Stretch Ever! Lunge w/ a twist

Lunge fist down

Lunge w/ overhead reach
Post warm-up

3 minutes of stretching: 10-15 seconds each

Standing quad, inner thighs, hamstrings, IT band, and chest, lats & neck/traps

2 minutes of directed activated hip mobility work.

Strength

Back Squat (3x3x3+)

Last set is as many reps as possible. Use your charts for percentages

Back Squat (10x10x10x10x10)

50% of your 1 rep max

Cool Down

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool-Down for Squats (Time)

Hip Stretching

50 seconds of each timed:

Seated pigeon or 1 bent leg on box, & quad floor both bent legs behind torso or flamingo standing & forward bend & Wide legged forward bend & cross-legged lateral bend

1 minute of jump rope

200-meter walk!!!!