CrossFit – Wed, Jan 31
Warm-Up
Warm-Up
MOBILITY (4:00 CAP)
1-2 ROUNDS (Time Permitting)
8 Alt. Groiners
8 Cat Cows
8 Bootstrappers
8 Push-Up to Pike
WORKOUT SPECIFIC WARM-UP (6:00 CAP)
2 ROUNDS
6 Lunge + Lunge + Air Squat
6 Up-Downs
6 Med Ball Sit-Ups
Into…
2 ROUNDS
8 Med Ball Front Squats
8 Med Ball Push-Press
8 Med Ball Ground to Overhead
8 Burpees
Benchmark Workout – Performance
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
Benchmark Workout – Fitness
KAREN (FITNESS) (Time)
FOR TIME
150 Wall Balls (14/10)
(Score is Time)
KG WB: (6/5)
Post Workout Strength (All)
Back Squat (5×5*)
*Use the same Light Weight for All Sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6
Strength | Progressive Overload Cycle
(Score is Time)
KG WB: (9/6)