24. November 2024
Nov
24
CrossFit – Sun, Nov 24
Suggested Warm-Up
Warm-Up
TABATA (8 ROUNDS – :20 WORK / :10 REST)
MVMT 1 – Hollow Hold/Rocks
MVMT 2 – Superman Hold/Rocks
Into…
2-3 ROUNDS
250/200m Row
10 Alt. Samson Lunges (Alternative Option: Alt. Groiners)
5/5 SA Ring Row
10 Alt. V-Ups
Workout – All
3 ROUNDS FOR TIME (Time)
1000/750m Row
30 Walking Lunges
30 Ring Rows
30 Alt. Toes to Bar or Knees to Chest
(Score is Time)
Optional Cool Down – All
FOR QUALITY
1:30 Hurdler Stretch (R)
1:30 Hurdler Stretch (L)
1:00 Butterfly Stretch
1:00 Saddle Stretch
1:00 Corpse Pose
(No Measure)
