4. Dezember 2025
Dez.
04
CrossFit – Thu, Dec 4
Suggested Warm-Up
Warm-Up
1 GENERAL WU ROUND
30 Jumping Jacks
10 Up-Downs
30 Mountain Climbers
10 Push-Ups
30 Flutter Kicks
5 Burpees
Into…
2 SPECIFIC WU ROUNDS
30 Single Unders*
10 Tall Jump Single Unders + 10 Fast Wrist Single Unders*
10 Elbow Punches
7-10 Strict Press
5 Hang Power Cleans
5 Push Press
5/5 Split Squats
RND 2 give option for 5x Single Single Double or 15 Double Unders.
Strength – All
Split Jerk (3-2-1-1-1*)
Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Reps)
28 Double Unders
7 Shoulder to Overhead (155/105)
(Score is Total Reps)
KG BB: (70/47.5)
Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Reps)
50 Single Unders
7 Shoulder to Overhead (115/75)
(Score is Total Reps)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
*Start Moderate and build to Heavy.
(Score is Weight)