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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GUIDED WARM UP…

Row 1:00

100m Run

Bike 1:00

:30s Hollow Hold/Wall Sit/Glute Bridge

10 Push Up to Pike

10 Lunges

Into…

Movement Review

Workout

Metcon (AMRAP – Rounds and Reps)

35-Min AMRAP:

400m Run

500m Row

1500m Bike or Ski

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Choice*
*Athlete Choice =

Pick one or mix it up:

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Deadbugs

Quad Heel Touches

Sit-Throughs

To Score: every :15 of the 1:00 = 1 Rep.

Every 100m = 1 Rep.

Scales:

Run, Row, Bike, Ski:

Double up on another movement that works for you

Perfect Push-ups:

Banded or Full Body Push-ups, then Knee Push-ups

Lunges:

Air Squats or Plate RDL

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching w/ Nasal Breathing