CrossFit – Fri, Dec 19
Warm-up
Things Fall Apart (AMRAP – Rounds)
30 min EMOM
min 1 – 1 Strict Round of Cindy
mn 2 – 15/12 calorie row
min 3 – 12/9 calorie bike
min 4 – 15 kb swings 53/35
min 5 – 20 Sit Ups
min 6 – 200 M run
how many consecutive rounds did you finish rx?
min 1 – 1 Strict Round of Cindy
mn 2 – 15/12 calorie row
min 3 – 12/9 calorie bike
min 4 – 15 kb swings 53/35
min 5 – 20 Sit Ups
min 6 – 200 M run
how many consecutive rounds did you finish rx?
Cooldown
Standing Pancake
Couch
½ kneeling Thoracic rotation
2 Min cardio
10 Alt Scorpion
10 Alt Runners Lunge
Hip Circle
10 steps each side
10 Squats
20 Bridge
2 Rounds
100 M Run
6 KB Swings
5 Push Ups
5 Sit Ups
5 Pull Ups
5 Squats