28. Dezember 2025
Dez.
28
CrossFit – Sun, Dec 28
Suggested Warm-Up
Warm-Up
MOBILITY WARM-UP
5 Inch Worm to Up/Down Dog
5/5 Groiner with a Twist
5/5 Cat Cow
10 Alt Arm Lifts in Child’s Pose
3/3 Scorpion Twists
10 Prone Arm Swimmers
400 M RUN
LINE DRILLS – 25 FT DOWN
High Knee Walk with Toe Lift
Toy Soldier
A Skips
Lateral shuffle
Grapevine
200 M RUN
2 Rounds
10 Alt Forward Stepping Lunge
20 Alt Shoulder Tap
5 Push-Up
10/10 Bent Over Row
Workout – All
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)
800m Run
10 DB Renegade Rows* (Athlete Choice)
20 Alt. DB Slides
40 Walking Lunges
*1 Rep= Row (R) + Row (L) + Push-Up.
(Score is Rounds + Reps)
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)
