CrossFit – Thu, Jul 25
1 ROUND
400m Run
10 Child’s Pose Single Arm Lifts
10 Dead Bugs
10 Lateral Lunges
Into…
1 ROUND
300m Run
10 Scap Pull-Ups
10 Strict Sit-Ups
10 Alt. Lunges
Into…
1 ROUND
200m Run
10 Ring Row
10 Plate Sit-Ups*
10 Plate Gun Hold Alt. Lunges
*Holding plate at chest.
AMRAP x 28 MINUTES*
400m Run
60 Ring Rows**
80 Plate Weighted Sit-Ups (Athlete Choice)
100 Plate Gun Hold Alt. Lunges
*P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed.
**Option for Strict Pull-Ups.
(Score is Rounds + Reps)
400m Run
20 Ring Rows
30 Plate Weighted Sit-Ups (Athlete Choice)
Max Plate Gun Hold Alt. Lunges in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Lunge Reps)
MIN 1 – :45 Lat Stretch*
MIN 2 – 10-12 Alt. DB Around the Worlds
MIN 3 – :45 EZ Cardio
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts
(No Measure)
