CrossFit - Sat, Apr 12 – CrossFit Sacrifice

CrossFit – Sat, Apr 12

Suggested Warm-Up

Warm-Up

4 x 50m Run (:10 rest b/t efforts)

25’ LINE DRILLS (Down & Back)

Floorscrappers

Quad Stretch

Toy Soldiers

Side Lunge/Side Lunge/Turn

Hurdlers

Figure 4s

Carioca

Into…

2 ROUNDS

4 Push Up to Down Dog

8 Tuck Ups/ V-Ups

8 Kip Swings

8 Floor Press

8 Up-Downs/ Burpees

Workout – Performance

FOR TIME (Time)

20 Burpees Over DBs

40 DB Floor Press (50/35)

60 Toes to Bar

800m Run

10 Burpees Over DBs

20 DB Floor Press

30 Toes to Bar

400m Run

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

FOR TIME (Time)

20 Burpees

30 DB Floor Press (35/20)

50 Toes to Something

800m Run

10 Burpees

15 DB Floor Press

25 Toes to Something

400m Run

(Score is Time)

KG DB: (15/10)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME

800m Run

60 Burpees

120 DB Floor Press (Athlete Choice)

180 Toes to Bar or Toes to Something

*P1 & P2 will complete 800m Run and Burpees together. Split all other work, reps, and movements as needed with P1 working and P2 resting.

(Score is Time)

Optional Finisher – All

2-3 SETS

10 DB Zottman Curls

12-15 Single DB Overhead Tricep Extensions

15-20 Weighted Russian Twists*

*1 Rep = R+L.

-Rest As Needed b/t Sets-

(No Measure)

CrossFit – Sat, Apr 12