20. September 2024
Sep.
20
CrossFit – Fri, Sep 20
Suggested Warm-Up
Warm-Up
2 ROUNDS
10 Wide Leg Good Mornings
10 Up/Downs
5 Push-Ups
10 Glute Bridge
10 KB Deadlift
Into…
2 ROUNDS
5 Burpees + Push Up
10 Kettlebell Swings
:45 Plank
Strength – All
Bench Press (ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Bench Press
)
Workout – Performance
FOR TIME (Time)
20-15-10-5-10-15-20
Russian KB Swings (70/53)
Burpees to Target*
*Target Ideally 6″ above standing reach.
(Score is Time)
KG KB: (32/24)
Workout – Fitness
FOR TIME (Time)
20-15-10-5-10-15-20
Russian KB Swings (53/35)
Burpees
(Score is Time)
KG KB: (24/16)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)