CrossFit – Thu, Dec 28
Warm-Up
Warm-Up
200m Run
25’ High Kicks
25’ Toe Touches
25’ High Knees
25’ Butt Kickers
25 Side Shuffle
25’ Karaoke
200m Run
Into…
2-3 ROUNDS (Time Permitting)
10 Barbell RDL*
8 SLOW Upright Rows
6 Hang Muscle Cleans
12 Alt. Elbow Punches
6 Bodyweight Lunge+Lunge+Squat
*RND 2-3 complete BB Clean Deadlift.
Strength – All
Front Squat (ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Front Squat*)
Workout – Performance
3 ROUNDS FOR TIME (Time)
400m Run
30 Sit-Ups
10 Front Squats (185/135)
(Score is Time)
KG BB: (85/60)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
300m Run
20 Sit-Ups
10 Front Squats (135/95)
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
*Bar must come from the floor.
(Score is Weight)