CrossFit – Sun, Jan 12
CrossFit – Sun, Jan 12
Suggested Warm-Up
Warm-Up
2 ROUNDS
100M Jog
5/5 Leg Swings Forward + Backward
5/5 Leg Swings Side to Side
10 Tib + Calve Raises
10 Alt Groiners
10 Bird Dogs
Into…
2 ROUNDS
200M Run
10 Alt Step Ups (RND 2: Lowest Ht Box Jumps)
Dead Bugs
Workout – Performance
EVERY 5:00 x 5 SETS (Time)
200m Run
20 Box Jumps (30/24)
40 Sit-Ups
-Rest w/ Time Remaining-
(Score is Slowest Set)
Workout – Fitness
EVERY 5:00 x 5 SETS (Time)
200m Run
20 Box Jumps (24/20)
30 Sit-Ups
-Rest w/ Time Remaining-
(Score is Slowest Set)
Optional Cool Down – All
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
