CrossFit – Tue, Jan 7
CrossFit – Tue, Jan 7
Jan 6-10 Bring a Friend Week. All drop in fees waived!
Suggested Warm-Up
Warm-Up
2 ROUNDS
5 Cat/Cows
5/5 Staggered Stance Good Mornings
10 Scap Push-Ups
10 Alt. 90-90 Hip Rotations
Into…
2 ROUNDS
5 Jefferson Curls
5/5 Staggered Stance Deadlifts
10 Knee Push-Ups
10 Air Squats
Strength – All
Deadlift (ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
)
(Score is Weight)
Week 1 of 7
Strength | Testing Week
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
6 Deadlifts (275/185)
12 Push-Ups
18 Air Squats
(Score is Rounds + Reps)
KG BB: (125/85)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
6 Deadlifts (185/135)
8 Push-Ups
18 Air Squats
(Score is Rounds + Reps)
KG BB: (85/60)
Optional Cool Down – All
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Cat/ Cows
10 Alt. Dead Bugs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
