13. Juli 2025
Juli
13
CrossFit – Sun, Jul 13
Suggested Warm-Up
Warm-Up
5 Up/Down Dogs
10 Groiners
10 Bird Dogs
15 Scap Push-Ups
10 BW Good Mornings
Into…
10 Leg Swings (Front to back + side to side)
10 KB DL
15 Scap Push-Ups
10 Up-Downs
6/6 Push-Up to Planks
Into…
6 Shuttle Runs
10 Russian KB Swings
10 Push-ups
10 Up-downs
10 KB Slides
Workout – All
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – :45 Max 25′ Shuttle Runs*
MIN 2 – :45 Max Russian KB Swings (Athlete Choice
MIN 3 – :45 Max Push-Ups
MIN 4 – :45 Max Up-Downs
MIN 5 – :45 Max Alt. KB Slides or Push-Up Plank
(Score is Total Reps)
Finisher – All
EMOM x 6 MINUTES
MIN 1 – :40 Copenhagen Plank (R)
MIN 2 – :40 Copenhagen Plank (L)
MIN 3 – :40 Max Heel Elevated Glute Bridge Hold
(No Measure)
