CrossFit - Sat, May 24 – CrossFit Sacrifice

CrossFit – Sat, May 24

Suggested Warm-Up

Warm-Up

5 Up/Down Dog

:30/:30 Rig Calf Stretch

20 Forward Arm Circles (small→big)

20 Backwards Arm Circles (small→big)

2:00 Bike (increasing effort)

3 ROUNDS

60 Single Unders

12 Sit-Ups (Straight Leg, Feet Flat, Butterfly)

10/10 DB Strict Press (3rd RD Push Press)

1:00 Bike (hard effort)

Workout – Performance

ON A 25:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

120/100 Cal Bike

AMRAP in Time Remaining…

60 Double Unders

40 Sit-Ups

10/10 Single DB Push Press (50/35)

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

ON A 25:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

100/85 Cal Bike

AMRAP in Time Remaining…

100 Single Unders

40 Sit-Ups

10/10 Single DB Push Press (35/20)

(Score is Rounds + Reps)

KG DB: (15/10)

Partner Workout Option

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

AMRAP x 25 MINUTES

60/50 Cal Bike

30 Synchro Sit-Ups

10/10 Single DB Push Press (Athlete Choice)

*P1 works while P2 rests for the Cal Bike and the SA DB Push Press. Athletes will split work as needed for those movements. The Synchro Sit-Ups must be completed together.

(Score is Rounds + Reps)

Optional Cool Down – All

3 SETS FOR QUALITY

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

CrossFit – Sat, May 24