CrossFit – Fri, Sep 15
Warm-Up
Warm-Up
AMRAP x 7 MINUTES
1:00 Bike
7 Vertical Ring Row
7/7 Split Squats*
7 Barbell Strict Press
14 Alt. V-Ups
* Can be performed with Barbell
Workout – Performance
FOR TIME (Time)
60/50 Cal Bike
50 Back Rack Alt. Lunges (95/65)
5 Rope Climbs
50/40 Cal Bike
40 Back Rack Alt. Lunges
4 Rope Climbs
40/30 Cal Bike
30 Back Rack Alt. Lunges
3 Rope Climbs
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
FOR TIME (Time)
50/40 Cal Bike
40 Back Rack Alt. Lunges (65/45)
30 Tuck-Ups*
40/30 Cal Bike
30 Back Rack Alt. Lunges
20 Tuck-Ups
30/25 Cal Bike
20 Back Rack Alt. Lunges
10 Tuck-Ups
*NOTE — Option to hold plate over chest. Focus in Tuck-Up should be bringing the knees up and into the chest similar to the movement pattern in the Rope Climb.
(Score is Time)
KG BB: (30/20)
Finisher
2-3 SETS
8-10 Barbell Rollouts
12-15 Barbell Hip Thrusts
-Rest As Needed b/t Sets-
(No Measure)