30. September 2024
Sep
30
CrossFit – Mon, Sep 30
Suggested Warm-Up
Warm-Up
2 ROUNDS
1:00 Row
5 Inch Worms
5 Cat/Cow
6 Alt. Groiners with a twist
10 Kang Squats
10 Ring Rows
Into…
1-2 ROUNDS (Time Permitting)
10 Air Squats
10 Jumping Air Squats
10 Cal Row
Workout – Performance
EVERY 3:00 x 5 SETS (Calories)
50 Air Squats
Max Cal Row w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Cals)
Workout – Fitness
EVERY 3:00 x 5 SETS (Calories)
40 Air Squats
Max Cal Row w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Cals)
Finisher – All
3 SETS
25 Ring Rows
10/10 Single Arm DB Bent Over Row
20 Alt. DB Slides
-Rest As Needed b/t Sets-
(No Measure)
