3. Dezember 2024
Dez.
03
CrossFit – Tue, Dec 3
Suggested Warm-Up
Warm-Up
1 ROUND
8 Bootstrappers
10 Wall Ball Around the Worlds
:30 Plank
12 Plate Hops
Into…
1 ROUND
10 Wall Ball Front Squats
:15/:15 Side Plank
10 Bird Dogs
10 Tuck Jumps
Into…
1 ROUND
10 Wall Ball Thrusters
:30 Hollow Hold
10 Deadbugs
10 Box Jumps
Strength – All
Deadlift (4-3-2-1*)
Workout – Performance
ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
60 Wall Balls (20/14)
Immediately Into AMRAP in Remaining Time of:
6 Deadlifts (275/185)
12 Box Jumps (24/20)
(Score is Rounds + Reps)
KB WB: (9/6)
KG BB: (125/85)
Workout – Fitness
ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
60 Wall Balls (14/10)
Immediately Into AMRAP in Remaining Time of:
6 Deadlifts (185/135)
12 Box Jumps (20)
(Score is Rounds + Reps)
KG WB: (6/5)
KG BB: (85/60)
Optional Cool Down – All
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
*Start Mod-Heavy and Build to Heavy.
(Score is Weight)