CrossFit – Thu, Jan 19
Warm-Up
Warm-Up
LINE DRILLS (MIN 0-3:00)
Bear Crawl
Quad Crawl
Heel / Toe Walk
Single Leg Quad Stretch
Carioca
etc.
Into…
3 ROUNDS*
200 Run
6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt. Step-Ups
6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down**
*Arrows denote movement change from round to round.
**Land softly in a quarter squat on top of the box, then step down; no need to stand tall on top of the box.
Workout – All
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
18 Alt. Step-Ups (24/20)
18 Box Jump Overs
800m Run
(Score is Rounds + Reps)
Finisher
Metcon
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. V-Ups
MOVT 2 – Plank Hold
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
