1. Juli 2025
Juli
01
CrossFit – Tue, Jul 1
Suggested Warm-Up
Warm-Up
Mobility Warm-up
8/8 Staggered Stance Good Morning
8 Kang Squats
:30/:30 World’s Greatest Stretch
10 Glute Bridge
8 90/90 Hip Switch
10 Alt Bird Dog
Into…
2 ROUNDS
10 BB RDL → 6 Jefferson Curls
10 Box Jumps → 6 High Box Jumps
:30 Hollow Hold → 10 Hollow Rocks
Strength – All
Deadlift (8-6-4*)
Workout – Performance
CROSSFIT REGIONALS 2013 EVENT 5 (PERFORMANCE) (Time)
FOR TIME
21-15-9
Deadlifts (315/205)
Box Jumps (30/24)
(Score is Time)
KG BB: (143/93)
Workout – Fitness
CROSSFIT REGIONALS 2013 EVENT 5 (FITNESS) (Time)
FOR TIME
21-15-9
Deadlifts (205/145)
Box Jumps (24/20)
(Score is Time)
KG BB: (93/65)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m Walk
-Rest as Needed b/t Sets-
(No Measure)
*Start Moderate and build to a Heavy weight.
(Score is Weight)