10. November 2024
Nov
10
CrossFit – Sun, Nov 10
FiBuLi Livestream: https://www.twitch.tv/cfkampfgeist
Suggested Warm-Up
Warm-Up
2 ROUNDS
1:00 Cardio
20 Mountain Climbers
15 Toes Touch Jumping Jacks
10 Scap Pull-Ups
Into…
2 ROUNDS
10 Sit-Ups
8 Ring Rows
6 Up-Downs
4 DBL KB Deadlift*
*2nd Round perform 4 DBL KB Swings
Workout – All
3-4 SETS FOR QUALITY
3:00 Cardio Choice
30 Sit-Ups
20 Up-Downs
10 Strict Pull-Ups 20 Ring Rows
1:00 DBL KB Front Rack Hold (Athlete Choice)
-Rest 1:00 b/t Sets-
(No Measure)
Optional Cool Down – All
2 SETS FOR QUALITY
10 Up-Dog to Down Dog w/ Heel Pedal
10/10 Adductor Rocks
:30 Frog Pose
:30 Butterfly Stretch
1:00 Olympic Wall Stretch
-Rest As Needed b/t Sets-
(No Measure)
