CrossFit – Sun, Feb 16
CrossFit – Sun, Feb 16
Suggested Warm-Up
Warm-Up
1 ROUND
250/200m Row or 200m Run
10/10 Forward and Back Leg Swings
10/10 Side to Side Leg Swings
150/100m Row or 100m Run
10 Alt. Hamstring Scoops
10 Alt. High Kicks
150/100m Row or 100m Run
10 Kang Squats
10 Alt. Cossack Squats
250/200m Row or 200m Run
Into…
2 ROUNDS
8 Alt. Box Step-Ups*
8 Up-Downs
8 V-Ups or Tuck-Ups
*Switch to 8 DB Goblet Alt. Box Step-Ups for the second round.
Workout – All
ON A 25:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
3000/2700m Row or 1.5 Mile Run*
-Immediately Into-
AMRAP w/ Time Remaining…
10 DB Goblet Alt. Box Step-Ups (Athlete Choice)
20 Up-Downs
30 V-Ups or Tuck-Ups
*Athlete Choice for Row or Run
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
:30/:30 Banded Shoulder External Rotation Hold
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
