CrossFit – Sat, Oct 7
Warm-Up
Warm-Up
LINE DRILLS*
Knee Hug March
Lunge to Groiner
Toy Soldiers
Walk on Heels
Karaoke
Butt Kickers
High Knees
Into…
2-3 ROUNDS
200m Run
10 Alt. Walking Lunges
10 Sit-Ups
*Perform the drills 25ft out and jog back.
Workout – All
EVERY 7:00 x 4 SETS (Time)
800m Run
20 Walking Lunges
30 Sit-Ups
Rest with Time Remaining…
-No Additional Rest b/t Sets-
(Score is Slowest Set)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 28 MINUTES
800m Run
80 Walking Lunges
100 Sit-Ups
400m Run
60 Walking Lunges
80 Sit-Ups
200m Run
40 Walking Lunges
60 Sit-Ups
*P1 works while P2 rests on the bodyweight movements. Alternate as needed to complete the reps. Both partners complete the runs together.
(Score is Rounds + Reps)
Optional Finisher
2-3 SETS
20 DB Alt. Curls
20 Hollow Rock
20 Single DB Pullover
-Rest As Needed b/t Sets-
(No Measure)