16. Oktober 2024
Okt.
16
CrossFit – Wed, Oct 16
Suggested Warm-Up
Warm-Up
3:00 Cardio Choice
Into…
2 ROUNDS
10 Banded Pull-Aparts
10 Scap Pull-Ups
10 Pike Scap Push-Ups
10/10 Groiner Twists
Into…
2 ROUNDS
5 Ring Rows
5 Kip Swings
5 Push-Up to Pike
5 Air Squats + 5 Narrow Air Squats
Classic Workout – All
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Classic Workout – All
Choose either Mary or Cindy!
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Optional Cool Down – All
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
Choose either Mary or Cindy!