17. August 2025
Aug.
17
CrossFit – Sun, Aug 17
Suggested Warm-Up
Warm-Up
MOBILITY FLOW
5 Inch Worm into up/down Dog
5/5 Cat Cow
5/5 Thread the Kneedle
5/5 Lizard to ½ Split
5/5 90/90s with a Reach
Into…
2 ROUNDS
1:00 Cardio
10 Step-ups → Goblet Step-up
:30/:30 Single KB Front Rack Hold → DBL KB Hold
:30 Hollow Hold
10 Deadbugs → Sit-Ups
Workout – All
EMOM x 30 MINUTES
MIN 1&2 – Max Cal Cardio Choice
MIN 3 – :45 Max KB Goblet Alt. Box Step-Ups (Athlete Choice)
MIN 4 – :45 Max Sit-Ups
MIN 5 – :45 Max DBL KB Front Rack Hold
(No Measure)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. DB Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
