CrossFit – Tue, Feb 27
Warm-Up
Warm-Up
2 SETS
20 sec Bike or Row(RPE 6)
8 Box Step Overs (20)
8 Alt. Lunges
16 Alt. Deadbugs
Into…
2 SETS
30 sec Bike or Row (RPE 8)
10 Box Jump Overs (24”/20”)
10 Front Rack Alt. Lunges (Empty BB)
10 Sit-Ups
Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – 15/12 Cal Bike or 20/15 Cal Row
MIN 2 – 15 Box Jump Overs (24/20)
MIN 3 – 16 Front Rack Alt. Lunges (95/65)
MIN 4 – Max Sit-Ups
MIN 5 – Rest
(Score is Total Reps of Sit-Ups)
KG BB: (42.5/30)
Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – 12/10 Cal Bike or 15/12 Cal Row
MIN 2 – 12 Box Jump Overs (20)
MIN 3 – 16 Front Rack Alt. Lunges (65/45)
MIN 4 – Max Sit-Ups
MIN 5 – Rest
(Score is Total Reps of Sit-Ups)
KG BB: (30/20)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)