CrossFit – Mon, Feb 24
CrossFit – Mon, Feb 24
Suggested Warm-Up
Warm-Up
1 Round
100m Run
10 Glute Bridge-Ups
10 Barbell RDLs
10 KB Squats
Into…
1 Round
100m Row
10 Jefferson Curls
10 Barbell Deadlift
10 Goblet Step Ups
10 Up Downs
Deadlift (Take 25 Mins to Establish Heavy 1RM)
Week 7 of 7
Strength | Testing Week Tempo Cycle
Workout – All
ON A 20:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
3000/2700m Row or 1.5 Mile Run*
-Immediately Into-
AMRAP w/ Time Remaining…
10 DB Goblet Alt. Box Step-Ups (Athlete Choice)
20 Up-Downs
30 V-Ups or Tuck-Ups
*Athlete Choice for Row or Run
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
:30/:30 Banded Shoulder External Rotation Hold
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
