11. August 2024
Aug.
11
CrossFit – Sun, Aug 11
Warm-Up
Warm-Up
AMRAP x 10 MINUTES*
5 Cal Cardio Choice
10 Alt. Long Step Back Lunges → 10 Alt. Box Step-Ups
5 Plank to Pikes → 5 Up-Downs w/ Jump
10 Bootstrapper Squats → 10 Perfect Air Squats
*Switch to second movement at 5:00 mark
Workout – All
5 SETS (Time)
10 Up-Down to Target*
15/12 Cal Row, Bike or Ski
20 Box Alt. Step-Ups (24/20)
25 Air Squats
*Target is ideally 6″ above standing reach.
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
Optional Cool Down – All
ON AN 8:00 RUNNING CLOCK…
Foam Roll As Needed
(No Measure)
