23. Dezember 2025
Dez.
23
CrossFit – Tue, Dec 23
Suggested Warm-Up
Warm-Up
EMOM x 5 MINUTES (:45 ON / :15 OFF)
MIN 1 – Alt. Bird-Dogs
MIN 2 – Bike (Easy Pace)
MIN 3 – Alt. Dead-Bugs
Min 4 – Bike (Mod Pace)
Min 5 – Sit-Ups
Into…
AMRAP x 5 MINUTES
8/6 Cal Bike
6 Ring Rows
6 Push-Ups
6 Air Squats
Strength – All
EVERY 4:00 x 3 SETS (Weight)
15-20 DB Bent Over Rows
12-15 DB Floor Press
1:00 Wall Sit
-Rest w/ Time Remaining-
(Score is Weight)
Workout – All
FOR TIME (Time)
40-30-20-10-20-30-40
Cal Assault Bike*
Sit-Ups
**Alt. Assault Bike Cals 35-25-15-10-15-25-35
Fitness Athletes Should Use Alt. Cals
*C2: 50-40-30-15
Echo: 30-25-15-8
**C2: 45-35-25-15
Echo: 25-20-12-8
(Score is Time)
Optional Cool Down – All
ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed
(No Measure)
