CrossFit – Sun, Oct 22
Warm-Up
Warm-Up
LINE DRILLS*
10/10 Alt. Side to Side Leg Swings
10/10 Alt. Back to Front Leg Swings
Hamstrings Scoops
High Knees
Butt Kickers
Karaoke
200m Run
Into…
2-3 ROUNDS
10 Alt. Step-Ups
10 Kip Swings
40 Single Unders
*25ft out and then jog back.
Workout – Performance
EMOM x 25 MINUTES (AMRAP – Rounds and Reps)
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of…Alt. 8 Box Step-Ups (24/20) + 8 Toes To Bar + 24 Double Unders*
MIN 5 – Rest
*Pick up where you left off.
(Score is Rounds + Reps)
Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Rounds and Reps)
MIN 1&2 – 300m Run
MIN 3&4 – AMRAP of…8 Alt. Box Step-Ups (20) + 8 Knees to Chest + 40 Single Unders*
MIN 5 – Rest
*Pick up where you left off.
(Score is Rounds + Reps)
Optional Cool Down
1-2 SETS FOR QUALITY
1:00/1:00 KB Calf Smash
1:00/1:00 Pigeon Stretch on Box
200m Cool Down Walk
(No Measure)