28. Dezember 2024
Dez.
28
CrossFit – Sat, Dec 28
Suggested Warm-Up
Warm-Up
1:00 EZ Bike
Into…
5 Up/Down Dog
8 Groiners
5 Bootstrappers
10 Scap Pull-Ups
Into…
:45 Mod Bike
Into…
12 Air Squats
10 Elbow Punches
5 Hang Muscle Cleans
5 Hang Power Cleans
10 Kip Swings
Into…
:30 Hard Bike
Into…
5 Power Cleans
10 Front Squats
8 Strict Knee Raises
Workout – Performance
4 SETS (Time)
30/25 Cal Bike
20 Toes to Bar
10 Front Squats (185/135)
-Rest 2:00 b/t Sets-
(Score is Total Time)
KG BB: (85/60)
Workout – Fitness
4 SETS (Time)
25/20 Cal Bike
20 Toes to Something
10 Front Squats (135/95)
-Rest 2:00 b/t Sets-
(Score is Total Time)
KG BB: (60/42.5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 26 MINUTES*
50/40 Cal Bike
40 Toes to Bar or Something
30 Front Squats (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Optional Cool Down – All
ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed
(No Measure)
