4. Januar 2026
Jan.
04
CrossFit – Sun, Jan 4
Suggested Warm-Up
Warm-Up
1 ROUND
1:30 Cardio Choice #1
:45 Plank Hold
10/10 DB Side Bends
20 Alt. DB Curls
10 Sit-Ups
into …
1 ROUND
1:30 Cardio Choice #2
20 Alt. DB Slides
10/10 DB Concentration Curls
10/10 SA DB Upright Row
:30/:30 DB Suitcase Hold
:30 Hollow/Tuck Hold
Workout – All
3 SETS
2:00 Cardio Choice
10/10 Single Arm DB Concentration Curl
30 Sit-Ups
200m DB Suitcase Carry
2:00 Cardio Choice
10/10 Single Arm DB Upright Row
30 Alt. DB Slides
1:00 Tuck or Hollow Hold
-Rest 1:00 b/t Sets-
(No Measure)
Optional Cool Down – All
2 ROUNDS FOR QUALITY
10 Alt. DB Around the Worlds
1:00 Thoracic Spine Foam Roll
Into…
2:00-3:00 Rebound Pose
(No Measure)
