4. Dezember 2024
Dez.
04
CrossFit – Wed, Dec 4
Suggested Warm-Up
Warm-Up
3 ROUNDS
:30 Bike
15 Banded Pull-Aparts
5 Tempo Ring Rows (3111)
5 Scap Pull-Ups + 5 Kip Swings
Workout – Performance
FOR TIME (Time)
40/30 Cal Bike
40 Pull-Ups
60/50 Cal Bike
30 Chest to Bars
80/70 Cal Bike
20 Bar Muscle-Ups
(Score is Time)
Workout – Fitness
FOR TIME (Time)
30/25 Cal Bike
40 Jumping Pull-Ups
50/40 Cal Bike
30 Pull-Ups
70/60 Cal Bike
20 Chest to Bars
(Score is Time)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Bike
MIN 2 – :50 Foam Roll Lats
MIN 3 – :50 Child’s Pose
(No Measure)
