CrossFit – Wed, Jan 3
Warm-Up
Warm-Up
LINE DRILLS (~4:00)
100m Run
25’ High Kicks
25’ Toe Touches
25’ Side Shuffle
25’ Karaoke
25’ High Knees
25’ Butt Kickers
100m Run
Into…
2 ROUNDS (~6:00)
10 KB Deadlifts*
8 Slow Ring Rows
6 Scap Pull-Ups
4 Push-Up to Pike**
4 Up-Downs
*RND 2 complete Russian KB Swings.
**RND 2 complete 6 Hand Release Push-Ups.
Workout – Performance
ON A 22:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
1 Mile Run
Immediately Into…
AMRAP in Time Remaining of…
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 KB Swings (53/35)
(Score is Rounds + Reps)
KG KB: (24/16)
Workout – Fitness
ON A 22:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
1 Mile Run
Immediately Into…
AMRAP in Time Remaining of…
2 Up-Down Pull-Ups
4 DB Strict Press (35/20)
8 KB Swings (35/26)
(Score is Rounds + Reps)
KG DB: (16/12)
KG KB: (15/10)
Optional Cool Down
2-3 SETS FOR QUALITY
8 Empty KB Upright Rows
1:00 Calf Smash on KB Horn or Lacrosse Ball
16 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)