16. Oktober 2025
Okt.
16
CrossFit – Thu, Oct 16
Suggested Warm-Up
Warm-Up
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1: Alt. 90/90 Hip Rotations
MIN 2: :20/:20 Sciatic Hamstring Floss
MIN 3: Wide Stance Good Mornings
MIN 4: Alt. Lunges
Into…
LINE DRILLS 20-25ft
Toe Walk
Heel Walk
Straight Leg Bound
Side Shuffle
A-Skips
B-Skips
Into…
1-2 ROUNDS
400m Run
10 Sit-Ups
10 DB Farmer Alt. Lunges
Workout – Performance
EVERY 8:00 x 4 SETS (Time)
800m Run
40 Sit-Ups
20 DB Farmer Alt. Lunges (50/35)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG DB: (22.5/15)
Workout – Fitness
EVERY 8:00 x 4 SETS (Time)
800m Run
30 Sit-Ups
20 DB Farmer Alt. Lunges (35/20)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Calf Stretch
-Rest as Needed b/t Sets-
(No Measure)
