1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-3 sets:20 seconds Single Unders5 Wall Balls Thrusters5 Deadbugs (each)3 Muscle Up Transition (Low Rings)2. Workout Prep1 set5 Wall Balls10 Double Unders or Single Unders1 Muscle Up or Burpee Pull Up.
CrossFit Open 12.4 and 13.3Freedom (RX'd)12:00 Amrap150 Wall Balls (20/14)90 Double Unders30 Muscle Ups(KG Conv WB: 9/6)Independence12:00 Amrap150 Wall Balls (14/10)90 Double Unders30 Bar Muscle Ups OR 30 Burpee Pull-ups(KG Conv WB: 6/4)
Liberty12:00 Amrap20 Wall Ball Thrusters (light)30 Single Unders10 Burpee Pull-upsTarget number of Reps: 250+Minimum number of reps before scaling: 240
Week 1: Handstand HoldAdvanced:5 Sets:45-second Handstand Hold (wall/ feet on Box)1:15-minute RestIntermediate:5 Sets:30-second Handstand Hold (wall/ feet on box)1:30-minute RestBeginner:5 Sets:30-second Handstand Hold (feet on Box/Knees on Box)1:30-minute Rest* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.
1 min lacrosse ball pec smash (each side)1 min overhead elbow grab tricep stretch (each side)1 min tricep lacrosse ball smash (each side)