CrossFit – Sat, Dec 30
Warm-Up
Warm-Up
GENERAL WARM-UP
2 ROUNDS
10 Toe Touch Jumping Jacks
20 Shoulder Taps
30 Mountain Climbers
10 Scap Pull-Ups
Into…
SPECIFIC WARM-UP
2 ROUNDS
6 Up-Downs
6 Push-Up to Pike
6 Hanging Knee Tucks
6 Single Arm Alt. Ring Rows
Skill – All
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs*
*Practice getting feet as high as possible before clamping.
(No Measure)
Workout – All
EMOM x 20 MINUTES (AMRAP – Reps)
MIN 1 – 1-3 Rope Climbs or 5-7 Strict Pull-Ups
MIN 2 – 10 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice, Moderate)
MIN 3 – Max Burpees
MIN 4 – Rest
(Score is Lowest Round of Burpees)
Optional Cool Down
FOR RECOVERY
8:00 of Yoga Flow…
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Child’s Pose
2:00 Rebound
(No Measure)