11. Juni 2024
Jun
11
CrossFit – Tue, Jun 11
Warm-Up
Warm-Up
1 ROUND
8/6 Cal Bike
6/6 Split Squats
6 Push Up to Pike
6/6 SA Ring Rows
8 Ring Scap Pull Ups
Into…
1 ROUND
8/6 Cal Bike
8 Alt Step Ups
8 Alt Pike Toe Taps
8 Scap Pull Ups
Into…
1-2 ROUNDS (Time Permitting)
8/6 Cal Bike
8 Box Jumps (2nd Round = Optional Height Increase)
8 Kip Swings
Workout – Performance
FOR TIME (Time)
80/60 Cal Bike
70 Box Jumps (24/20)
60 Pull-Ups
40/30 Cal Bike
30 Box Jumps (30/24)
20 Chest to Bars
(Score is Time)
Workout – Fitness
FOR TIME (Time)
70/60 Cal Bike
60 Box Jumps (20)
50 Ring Rows
30/25 Cal Bike
20 Box Jumps (24/20)
10 Jumping Pull-Ups
(Score is Time)
Finisher – All
2-3 SETS
6/6 DB Goblet Split Squats
12 Feet Elevated Glute Bridge-Ups
24 Russian Twists*
*1 Rep= R + L.
-Rest As Needed b/t Sets-
(No Measure)
