19. Januar 2025
Jan.
19
CrossFit – Sun, Jan 19
Suggested Warm-Up
Warm-Up
3 ROUNDS
6 Burpee Prep Reps*
6 Lateral Step Overs
6/6 Staggered Stance KB Deadlift
8 Alt. Cossack Squats (Option for Goblet)
10 Alt. Deadbugs
*RD 1: Inch Worms + Push-Up
RD 2: 6 Up-Down + High Jump
RD 3: 6 Burpee + High Jump
Workout – All
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
15 Burpee Box Jump Overs (Athlete Choice)
25 Russian KB Swings (Athlete Choice)
50 Sit-Ups
200m KB Suitcase Carry*
*Alternate arms as needed to complete the 200m carry.
(Score is Rounds + Reps)
Optional Cool Down – All
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
(No Measure)
