Wednesday 8/26/26

WARM UP

3 ROUNDS

:30 Row or Bike (build each round)

7 Banded Good Mornings

7 Banded Hamstring Curls (each leg)

7 Banded Hip Bridges

5 Inchworm to Push Up

2 ROUNDS

:20 Wrist Rocks (each direction)

8 Scap Push Ups

5 Box Pike Push Ups

3 Kick Ups to the Wall

25ft Single DB Front Rack Lunge (light)

25ft Single DB Trap Hold Lunge (light)

STRENGTH/SKILL

EVERY 1:00 (8:00)

MIN 1 – 3 Reps of: 1 Kick Up + 1 HSPU Negative (:02-:03)

MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups

*Option to use 1-2 AbMats or Perform 3 Reps of Box Pike Negatives

FREEDOM (RX)
2 SETS
50ft Single DB Walking Lunge (70/50)
21 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
15 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
9 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)
TIME CAP: 8:o0 Per Set (19:00 Overall)

INDEPENDENCE
2 SETS
50ft Single DB Walking Lunge (50/35)
12 Strict Handstand Push Ups OR 12/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
9 Strict Handstand Push Ups OR 9/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
6 Strict Handstand Push Ups OR 6/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)

LIBERTY
2 SETS
50ft Walking Lunge
21 Single DB Single Press (light)
50ft Walking Lunge
15 Single DB Strict Press (light)
50ft Walking Lunge
9 Single DB Strict Press (light)
50ft Walking Lunge
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)

ON A 6:00 RUNNING CLOCK

1:00 Couch Stretch (each)

1:00 Banded Hamstring Stretch (each)

1:00 Banded Overhead Distraction (each)

Crossfit Pistoleros

Forging Elite Athletes

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