CrossFit – Thu, Dec 12
CrossFit – Thu, Dec 12
Suggested Warm-Up
Warm-Up
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 – Row (22-24SPM)
MIN 2 – Yoga Push-Ups
MIN 3 – Row (24-26+SPM)
MIN 4 – Hollow Rocks
Into…
AMRAP x 4 MINUTES*
4 Alt. Shoulder Taps
4 Push-Ups → Pike Push-Ups
4 Scap Pull-Ups
4 Strict Hanging Knee Raise → Kip Swings
*At the 2:00 mark, switch to 4 Pike Push-Ups and 4 Kip Swings.
Skill – All
5 SETS
Complete One of the Below Gymnastics Options…
Gymnastics Options…
10 (Deficit) Push-Ups
7-10 Pike Push-Ups
10 Bench Dips
5 Strict Ring Dips
(No Measure)
Workout – Performance
5 ROUNDS FOR TIME (Time)
50/40 Cal Row
20 Toes to Bar
(Score is Time)
Workout – Fitness
5 ROUNDS FOR TIME (Time)
40/30 Cal Row
20 Toes to Something
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY
1:00 Walking Rest or EZ Row
:30 Dead Hang
10-12 SLOW Band Pull-Aparts
1:00 Child’s Pose
-Rest as Needed b/t Sets-
(No Measure)
