20. Juli 2025
Juli
20
CrossFit – Sun, Jul 20
Suggested Warm-Up
Warm-Up
AMRAP x 5 MINUTES
:30 Row
5/5 Split Squat
10 Scap Push-Ups
10 Alt. Plank to Toe Taps
:15 Wall Sit
Into…
AMRAP x 5 MINUTES
:30 Row
10 Alt. Lunges
7 Push-Ups
:15 Pike or Handstand Hold
Skill – All
EMOM x 9 MINUTES
MIN 1 – :30 Pike, Wall or Freestanding Handstand Hold
MIN 2 – :30 Ring Planche or Planche Hold
MIN 3 – :30 Wall Sit
(No Measure)
Workout – All
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
2 Wall Walks
20 Walking Lunges
10 Push-Up*
20/15 Cal Row
*Option for Push-Up, Hand Release Push-Up, Deficit Push-Up, or Ring Push-Up
(Score is Rounds + Reps)
Optional Cool Down – All
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-
(No Measure)
