CrossFit – Fri, Dec 22
Warm-Up
Warm-Up
2 SETS
:30s Bike (RPE 5)
10 BW Good Mornings
10 BW Alt. Lunges (SET1: FWD / SET2: RVS)
10 SLOW Alt. Dead Bugs
Into…
2 SETS
:30s Bike (RPE 7)
10 KB Deadlifts
10 KB Alt. Lunges (SET1: FWD / SET2: RVS)
10 Sit-Ups
Workout – All
EMOM x 20 MINUTES
MIN 1 – 20 KB Goblet Alt. Lunges (Athlete Choice)
MIN 2 – 15/12 Cal Bike
MIN 3 – Max Sit-Ups
MIN 4 – Rest
(No Measure)
Post-Workout Skill – All
EMOM x 7 MINUTES
Unbroken Toes To Bar or Hanging Knee Raise*
*Rep Options:
3 Reps
6 Reps
9 Reps
12 Reps
(No Measure)