CrossFit – Wed, Dec 27
Warm-Up
Warm-Up
2 SETS
:30 Row
10 Alt. Samson Lunges
5 Push-Up to Pike
10 Jumping Jack Toe Touches
Into…
2 SETS
:30 Row
10 Alt. Lunges
5 H.R. Push-Ups
10 Up Downs
Strength – All
Bench Press (5×5*)
Workout – All
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
5 Hand Release Push-Ups
10 Alt. Lunges*
15/12 Cal Row
20 Up-Downs
*Option to Hold DB/KB in Goblet Position.
(Score is Rounds + Reps)
Partner Workout Option
IN TEAMS OF 2… (Calories)
AMRAP x 15 MINUTES*
5 Hand Release Push-Ups
10 Alt. Lunges
15 Up-Downs
*P1 completes a full round while P2 completes Max Cal Row. Once P1 has completed a full round, partners will switch.
(Score is Total Cals)
Optional Cool Down
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
*Build to Moderate+ and hold the same weight across all 5 sets.
(Score is Weight)