CrossFit - Sat, May 10 – CrossFit Sacrifice

CrossFit – Sat, May 10

Suggested Warm-Up

Warm-Up

400m Run

Into…

Line Drills (25ft Lengths)

Figure 4 Stretch

Toy Soldiers

Inch Worms

Bunny Hops

High Knees

Butt Kickers

Into…

2 ROUNDS

200m Jog

40 Single Unders*

10 Ring Rows

*Speed Step single unders in round 2.

Skill – Performance

EMOM x 6 MINUTES

1 Kip Swing

1 Hips to Rings

1 Muscle-Up

(No Measure)

Skill – Fitness

EMOM x 6 MINUTES

1 Kip Swing

1 Dynamic Kip Swing

1 Pull-Up* or Jumping Pull-Up

*Option for Chest to Bar.

(No Measure)

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

5 Ring Muscle-Ups

80 Double Unders

400m Run

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

5 Burpee Pull-Ups

120 Single Unders

400m Run

(Score is Rounds + Reps)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

2 Ring Muscle-Ups or Burpee Pull-Ups

35 Double Unders

100m Run

*P1 completes a full round while P2 rests. Once a full round is completed partners switch.

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY

5 SLOW Cat/ Cows

10 Alt. Supermans

:45/:45 KB Calf Smash

:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)

CrossFit – Sat, May 10