17. November 2024
Nov.
17
CrossFit – Sun, Nov 17
Suggested Warm-Up
Warm-Up
EMOM x 10 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Bike
MIN 2 – Air Squats
MIN 3 – Step-Ups
MIN 4 – Kang Squats
MIN 5 – Hollow Hold or Tuck-Ups
Workout – Performance
4 ROUNDS FOR TIME (Time)
25/20 Cal Bike
20 Box Step-Overs (24/20)
25 DB Goblet Squats (50/35)
200m DB Suitcase Carry
(Score is Time)
KG DB: (22.5/15)
Workout – Fitness
4 ROUNDS FOR TIME (Time)
20/15 Cal Bike
20 Box Step-Overs (20)
20 DB Goblet Squats (35/20)
200m DB Suitcase Carry
(Score is Time)
KG DB: (15/10)
Finisher – All
EMOM x 6 MINUTES
MIN 1 – :45 Alt. V-Ups
MMIN 2 – :45 Plank Hold
(No Measure)
