CrossFit – Thu, Jun 22
Warm-Up
Warm-Up
1/2 TABATA BIKE or ROW
4 ROUNDS
:20 EZ→MOD Bike or MOD Row
:10 Rest
GENERAL WARM-UP
2 ROUNDS
5 Inch Worms
5/5 Hip Airplanes
10/10 Med Ball Chop
10/10 Side Plank Rotations
:20 Wall Sit
into…
SPECIFIC WARM-UP
2 ROUNDS
15 Toes Touch Jumping Jacks
20 Shoulder Taps
10 Slam Ball Deadlift
10 Slam Ball Push Press
Workout – Performance
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1&2 – 25/20 Cal Bike or 35/30 Cal Row
MIN 3 – :45 Max Slam Balls (30/20)
MIN 4 – :45 Plank Hold
(Score is Slam Ball Reps)
KG SB: (15/10)
Workout – Fitness
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1&2 – 20/15 Cal Bike or 30/20 Cal Row
MIN 3 – :45 Max Slam Balls (20/10)
MIN 4 – :45 Plank Hold
(Score is Slam Ball Reps)
KG SB: (10/5)
Finisher
Metcon
2-3 SETS
10 Straight Leg Sit-Ups
20 Alt. V-Ups
30 Alt. Russian Twists
-Rest As Needed b/t Sets-
(No Measure)