27. Dezember 2024
Dez.
27
CrossFit – Fri, Dec 27
Suggested Warm-Up
Warm-Up
1-2 ROUNDS
30 Mountain Climbers
25 Bunny Hops
20 Shoulder Taps
15 Scap Push-Ups
10 Glute Bridge Ups
10 Box Step Ups
Into…
2 ROUNDS
6 SL KB RDL + 6 SL SA KB Bent Over Row
6 SL KB RDL + 6 SL SA KB Bent Over Row
6 Push-Ups
6 Jump Tucks*
*Perform Box Jumps the 2nd Round
Strength – All
Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Bench Press
)
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
12 Hand Release Push-Ups
12 Russian KB Swings (70/53)
12 Box Jumps (24/20)
(Score is Rounds + Reps)
KG KB: (32/24)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
12 Push-Ups
12 Russian KB Swings (53/35)
12 Box Jumps (20)
(Score is Rounds + Reps)
KG KB: (24/16)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)