CrossFit – Wed, Jul 3
CrossFit – Wed, Jul 3
Warm-Up
Warm-Up
1-2 ROUNDS
4 Jefferson Curls
6 Down Dog + Up Dog
8/8 Single Leg RDLS
Into…
1-2 ROUNDS
200/150m Row
10 Alt. Deadbugs
10 Glute Bridge Ups
200/150m Row
10 Alt. Bird Dogs
5/5 Single Leg Glute Bridge Ups
Workout – Performance
FOR TIME (Time)
1500/1250m Row
50 Sit-Ups*
1000/800m Row
40 Sit-Ups
500/400m Row
30 Sit-Ups
*Option for GHDs.
(Score is Time)
Workout – Fitness
FOR TIME (Time)
1250/1000m Row
50 Sit-Ups
800/600m Row
40 Sit-Ups
400/350m Row
30 Sit-Ups
(Score is Time)
Post-Workout Strength – All
3 SETS
12-15 Incline Wide Grip Curls
12-15 Single DB Skull Crusher
15-20 DB Weighted Glute Bridge-Ups
-Rest As Needed b/t Sets-
(No Measure)
