31. August 2025
Aug.
31
CrossFit – Sun, Aug 31
Suggested Warm-Up
Warm-Up
3 ROUNDS
1:00 Bike (Increase intensity e/ round)
10 Ring Rows
7-10 Scap Pull-Ups
7-10 Scap Push-Ups
10 Push-Ups
10 Tuck-Ups*
*Complete Alt. V-Ups RND2 & V-Ups RND3.
Workout – Performance
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)
20/15 Cal Assault Bike*
10 Strict Pull-Ups
10 Strict Ring Dips
20 V-Ups
*Cal C2: 25/20
Cal Echo: 15/12
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)
15/12 Cal Assault Bike*
10 Vertical Ring Rows
10 Strict Dips*
20 Tuck-Ups
*Cal C2: 20/15
Cal Echo: 12/10
**Option for Ring, Bench, or Box.
(Score is Rounds + Reps)
Finisher – All
IN TEAMS OF 3… (Calories)
ON A 10:00 RUNNING CLOCK…
Complete Max Cals Assault Bike
*1 Partner will work while the other two partners rest. Split work as needed.
(Score is Total Cals)
