21. September 2025
Sep.
21
CrossFit – Sun, Sep 21
Suggested Warm-Up
Warm-Up
GENERAL WARM-UP – JUST MOVE & SHAKE OUT!
2:00 Cardio Choice
20 PVC Pass-Throughs
20 Slow PVC Good Mornings
20 Sit-Ups
Into…
SPECIFIC WARM-UP – PRACTICE THE DB MOVEMENTS!
2 ROUNDS
8 Glute Bridges
8 DB Floor Press (light load)
8 DB Bent-Over Rows (light load)
10 Sit-Ups
Workout – All
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – :45 DB Close Grip Floor Press (Athlete Choice, Mod-Heavy)
MIN 4 – :45 DB Bent Over Rows
MIN 5 – :45 Max Sit-Ups
MIN 6 – Rest
(No Measure)
Optional Cool Down – All
2-3 SETS FOR QUALITY
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
