CrossFit – Sun, Dec 1
CrossFit – Sun, Dec 1
Suggested Warm-Up
Warm-Up
LINE DRILLS
100m Run
25’ High Kicks
25’ Cherry Pickers
25’ Toe Walk
25’ Heel Walk
100m Run
25’ High Knees
25’ Butt Kickers
25’ Heel Toe Stretch
25’ Walking Samson Lunges
Into…
SPECIFIC WARM-UP
1-2 ROUNDS
10 KB Deadlifts
20 Slow Alt. Deadbugs
10 Alt. Groiners
1 ROUND
10 RKB Swings
10 Sit-Ups
10 Cat Cows
Workout – All
FOR TIME* (Time)
1600m Run
120 KB Swings (Athlete Choice)
120 Sit-Ups
*Break up the work in any order or rep scheme to complete for time.
(Score is Time)
Finisher – All
2-3 SETS
20 KB Horn Curls
20 Overhead KB Tricep Extensions
40 KB Alt. Russian Twists
-Rest As Needed b/t Sets-
(No Measure)
