21. Juli 2024
Juli
21
CrossFit – Sun, Jul 21
Warm-Up
Warm-Up
Warm Up
3 sets x AMRAP 3 Minutes
– 100 Line Hops
– 20 Glute Bridges
– Max Body weight Walking Lunges in the time remaining
-rest 90 seconds between sets-
Strength Warm-Up
3 sets:
5 Banded Strict Press into 5-10 second Banded Overhead Hold
OR
5 Pike Push-Ups into 5-10 second Pike Hold
-rest 90 seconds between sets-
Skill/Strength
3 SETS*
5 Single Dumbbell Push Press into 20 second Overhead Hold (E/S)
-rest 90 seconds between sets-
Workout – Performance
For Time (Time)
For Time:
– 100 Jumping Jacks
– 90-Second Plank
– 80 Glute Bridges
– 70 Russian Twists
– 60 Second Wall Sit
– 50 Seated Knee Tucks
– 40 Lateral Lunges
– 30 Chair Dips
– 20 Mt. Climbers
– 10 Shoulder Taps
back to the top 20-30-40-….-100
- Russian Twists – L+R = 1 rep
- Lateral Lunges – L+R = 2 reps
- Mt. Climbers – L+R = 1 rep
- Shoulder Taps – L+R = 1 rep
