8. Juli 2025
Juli
08
CrossFit – Tue, Jul 8
Suggested Warm-Up
Warm-Up
1:00 Bike
into…
1-2 ROUNDS
5/5 Ankle Circles
10 Forward Arm Circles
10 Up-Downs
10 Backwards Arm Circles
5 Lunge-Lunge-Squat
Into…
AMRAP x 5 MINUTES
:30 Bike Sprint
5 Burpee Broad Jumps
5 Box Jumps
5 Kip Swings
Skill – All
ON A 15:00 RUNNING CLOCK…*
Practice Gymnastics 1-5 Reps for Quality
Gymnastics Options…
BEG – Kipping Practice (Hips to Rig / Kipping Pull-Ups)
INT – Jumping Muscle-Up
ADV – Muscle-Ups
*This is a primer for tomorrow’s workout and additional skill development.
(No Measure)
Workout – Performance
EVERY 3:00 x 5 SETS (Time)
15/12 Cal Bike
10 Burpee Box Jump Overs (24/20)
-Rest w/ Time Remaining-
(Score is Slowest Time)
Workout – Fitness
EVERY 3:00 x 5 SETS (Time)
12/10 Cal Bike
10 Burpee Box Jump Overs (20)
-Rest w/ Time Remaining-
(Score is Slowest Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
(No Measure)
