4. Januar 2025
Jan.
04
CrossFit – Sat, Jan 4
Suggested Warm-Up
Warm-Up
1 ROUND
2:00 Row
10 Bootstrappers
5/5 Wall Ball Around the World
10 Good Mornings
Into…
1 ROUND
1:00 Row
10 Air Squats
10 Wall Ball Push Press to Target*
10/10 Single Leg Glute Bridge Ups
Into…
1 ROUND
500/400m Row
10 Back Squats
10 Wall Balls
10 Cat Cows
*Athletes should drive up the ball to their target using a strong hip drive.
Strength – All
Back Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Back Squat)
Workout – Performance
4 ROUNDS FOR TIME (Time)
500/400m Row
30 Wall Balls (20/14)
(Score is Time)
KG WB: (9/6)
Workout – Fitness
4 ROUNDS FOR TIME (Time)
400/350m Row
25 Wall Balls (14/10)
(Score is Time)
KG WB: (6/5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
600/500m Row
40 Wall Balls (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)