13. August 2024
Aug.
13
CrossFit – Tue, Aug 13
Warm-Up
Warm-Up
1:00 Bike
Into…
2 ROUNDS
10 Air Squat
10 Alt. Shoulder Taps
10 Tuck-ups
10 Kip Swings
Into…
1:00 Bike
Into…
2 ROUNDS
8 Empty BB Front Squat
8 Up-Down
8 Kipping Hanging Knee Raise*
*Switch to TTB/ TTS on 2nd Rounds
Workout – Performance
5 SETS FOR MAX REPS (AMRAP – Reps)
1:00 – Cal Bike
1:00 – Front Squat (75/55)
1:00 – Toes to Bar
1:00 – Up-Downs
1:00 – Rest
(Score is Total Reps)
KG BB: (35/25)
Workout – Fitness
5 SETS FOR MAX REPS (AMRAP – Reps)
1:00 – Cal Bike
1:00 – Front Squat (65/45)
1:00 – Toes to Something
1:00 – Up-Downs
1:00 – Rest
(Score is Total Reps)
KG BB: (30/20)
Post-Workout Skill – All
3 SETS
:20-:30 L-Hang or Knee-Tuck Hang
8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks
-Rest As Needed b/t Sets-
(No Measure)
