26. September 2025
Sep.
26
CrossFit – Fri, Sep 26
Suggested Warm-Up
Warm-Up
AMRAP x 5 MINUTES
5 Inchworm + Push-Up
10 Box Step-Ups
10 Lunges
Into..
2 ROUNDS
12 Elbow Punches
8 Front Rack Lunges
8 Box Jumps (Jump Overs in Rd 2)
16 Alt. Pike Shoulder Taps
Strength – All
Bench Press (8-6-4-2*)
Workout – Performance
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES*
3 Wall Walks
6 Front Rack Alt. Lunges (95/65)
9 Box Jump Overs (24/20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (42.5/30)
Workout – Fitness
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES*
3 Half Wall Walks
6 Front Rack Alt. Lunges (65/45)
9 Box Jump Overs (20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (30/20)
Optional Cool Down – All
FOR QUALITY
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog
(No Measure)
*Start Light-Moderate and end Heavy.
(Score is Weight)