15. September 2025
Sep.
15
CrossFit – Mon, Sep 15
Suggested Warm-Up
Warm-Up
1 ROUND
1:00 Row
10/10 Calf Raises
10 Bird Dogs
:30/:30 Side Plank
Into…
1 ROUND
1:00 Row
20/20 Single Leg Line Hops
10 Deadbugs
5/5 Single Leg RDLs
Into…
1 ROUND
1:00 Row
50 Single Unders
10 Sit-Ups
10 KB Deadlifts
Workout – Performance
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)
1500/1250m Row
100 Double Unders
50 Sit-Ups
25 Russian KB Swings (70/53)
(Score is Rounds + Reps)
KG KB: (32/24)
Workout – Fitness
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)
1250/1000m Row
150 Single Unders
50 Sit-Ups
25 Russian KB Swings (53/35)
(Score is Rounds + Reps)
KG KB: (24/16)
Optional Cool Down – All
3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
Metcon (Weight)
1.) ON A 10:00 RUNNING CLOCK…
Build to a Moderate Heavy 1-Rep Power Clean
-Rest As Needed Into-
EVERY :30 x 30 SETS
1 Power Clean (@ established weight)
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF) (AMRAP – Reps)
Toes to Bar
(Total Reps)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.