CrossFit – Tue, Apr 29
CrossFit – Tue, Apr 29
Suggested Warm-Up
Warm-Up
2 ROUNDS
1:00 Bike
10 Up-Downs
5 Push Up To Down Dog
10 Alt Shoulder Taps
10 Bird Dog*
Into…
2 ROUNDS
:30 Bike (RPE 7-8)
5 Burpees
5 Tempo Push-Ups (31X1)*
10 Straight Leg Sit Ups**
10 Alt Groiners
*RND 2: 10 DeadBugs
**RND 2: Sit-Ups
Workout – Performance
ON A 25:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
100/85 Cal Bike
AMRAP in Time Remaining…
10 Burpees
20 Hand Release Push-Ups
30 Sit-Ups
(Score is Rounds + Reps)
Workout – Fitness
ON A 25:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
85/70 Cal Bike
AMRAP in Time Remaining…
10 Burpees
20 Push-Ups*
30 Sit-Ups
*Knee Push-Ups Optional
(Score is Rounds + Reps)
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)
