CrossFit – Sun, Nov 5
Warm-Up
Warm-Up
AMRAP x 5 MINUTES (MOBILITY FLOW)
10 Alt. Groiner + Hamstring Stretch on Box
10 Sumo Inch Worms
10 Slow Calve Pump in Pike Position
10 Slow Dead Bugs
Into…
AMRAP x 5 MINUTES (GENERAL WARM-UP)
30 Big Jump Single Unders
10 Slam Ball Ground to Overhead
10 Box Step-Overs
10 Alt. V-Ups
Workout – All
3-4 SETS FOR QUALITY
1:00 Jump Rope*
12/12 Single Arm Ring Rows
12 Tall Box Jumps (Athlete Choice)
1:00 Max Slam Balls (Athlete Choice)
24 Slam Ball Russian Twists**
12 Tall Box Step-Ups
-Rest 1:00 b/t Sets-
*Jump Rope Options:
Tall Jump Single Unders
Single-Single-Double Unders
Crossover Single Unders
Double/ Triple Unders
**1 Rep= R+L.
(No Measure)
Optional Finisher
FOR QUALITY
800/500 Alt. Box Step-Ups (24/20)*
Week 4 of 4 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)