20. Oktober 2024
Okt.
20
CrossFit – Sun, Oct 20
Suggested Warm-Up
Warm-Up
Bike Tabata (:20 ON / :10 OFF) x 8 SETS
-Goal is to go from EZ pace to Workout Pace by last round-
Into…
2 ROUNDS
10 Box Step Overs
10 Up-Downs
10 DB Bent Over See-Saw Rows*
10 Alt. DB/KB Suitcase DL
*Switch to DB Slides in round 2
Workout – All
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)
50/40 Cal Bike
40 Box Step-Overs (Athlete Choice)
30 Up-Downs
20 No Push-Up DB Renegade Rows (Athlete Choice)
100m DB/KB Suitcase Carry (Athlete Choice)
(Score is Rounds + Reps)
Partner Finisher – All
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
100 Russian Twists
*P1 completes the Russian Twists while P2 holds a Plank. Once reps are completed athletes switch.
(Score is Rounds + Reps)
