14. September 2025
Sep.
14
CrossFit – Sun, Sep 14
Suggested Warm-Up
Warm-Up
EMOM x 5 MINUTES (Mobility)
MIN 1 – :45 Cat Cows
MIN 2 – :45 Alt. Samson Lunges
MIN 3 – :45 Yoga Push-Ups
MIN 4 – :45 Cossack Squats
MIN 5 – :45 Deep Squat Ankle Rocks
Into…
25’ LINE DRILLS
Toe Walk
Heel Walk
Duck Walk
Straight Leg Bounds
High Knees
Butt Kickers
4-6 Shuttle Runs
Into…
2-3 SETS
6-8 Push-Ups to Plank
:20 Forearm or Tall Plank
6-8 Ring Rows
:20 Hollow or Tuck Hold
Workout – All
EMOM x 24 MINUTES (AMRAP – Reps)
MIN 1 – :45 Shuttle Runs*
MIN 2 – :45 Wall Walks or Half Wall Walks
MIN 3 – :45 Horizontal Ring Rows
MIN 4 – :45 Plank
*1 Rep= 25′.
(Score is Total Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
(No Measure)
