CrossFit – Sun, Aug 11
CrossFit – Sun, Aug 11
August 17 after the Community WOD – Movement Clinic hosted by CrossFit Sacrifice and Coach Renae. No charge and open to everyone. This month we are going over the squat (front and overhead) and lunges. Great for beginner and seasoned athletes.
Warm-Up
Warm-Up
AMRAP x 10 MINUTES*
5 Cal Cardio Choice
10 Alt. Long Step Back Lunges → 10 Alt. Box Step-Ups
5 Plank to Pikes → 5 Up-Downs w/ Jump
10 Bootstrapper Squats → 10 Perfect Air Squats
*Switch to second movement at 5:00 mark
Workout – All
5 SETS (Time)
10 Up-Down to Target*
15/12 Cal Row, Bike or Ski
20 Box Alt. Step-Ups (24/20)
25 Air Squats
*Target is ideally 6″ above standing reach.
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
Optional Cool Down – All
ON AN 8:00 RUNNING CLOCK…
Foam Roll As Needed
(No Measure)
