18. September 2025
Sep.
18
CrossFit – Thu, Sep 18
Suggested Warm-Up
Warm-Up
1 ROUND
100m Run
5/5 Ankle Rotations
10/10 Leg Swings
5/5 Fire Hydrants
10 Calf + Tib Raises
Into…
1 ROUND
200m Run
20 Alt. High Knees
20 Alt. Butt Kickers
10 Alt. Box Step-Ups
5-7 Tall Jumps
Into…
1 ROUND
400m Run
10 Box Jumps
Workout – All
EVERY 12:00 x 3 SETS (Time)
Distance Run*
30 Box Jumps (24/20)
-Rest the the Remainder of the Time-
*Run Options…
BEG – 800m
INT – 1200m
ADV – 1 Mile
(Score is Slowest Set)
Optional Cool Down – All
2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll
(No Measure)
