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Morrison

Mobility

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Workout

Mayhem Affiliate 07/04/2023

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Crossover Symmetry Warm up or Banded 7's + Hip Halo Warm up (between sets)
-into-
3 sets:
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Balls
10 Box Step Ups
5 Russian Kettlebell Swings

2. Workout Prep
2 sets:
5 Wall Balls
5 Box Jumps
5 Kettlebell Swings

Workout

Morrison (Time)

50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)

In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010

To learn more about Morrison click here

Morrison

Freedom (RX'd)
50-40-30-20-10
Wall Balls (20/14)
Box Jump (24/20)
Kettlebell Swings (53/35)
(KG conv: Wall Ball 9/6, KB 24/16)

Independence
50-40-30-20-10
Wall Balls (14/10)
Box Jump (20/16)
Kettlebell Swings (35/25)
(KG conv: Wall Ball 6/4, KB 16/11)

Liberty
30-25-20-15-10
Wall Ball Thrusters (light)
Box Step Ups (20/16)
Russian Kettlebell Swings (light)

Target time: 20-22 minutes
Time cap: 30 minutes

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

Simulate Intensity with Breath Hold

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, July 04, 2023

Male Clients

Abraham
Zuniga

CrossFit: 9:00 AM