CrossFit – Fri, Oct 4
General Warm-up
1 set:
5-10 sit-ups
5 inchworm + push-ups
10 alternating Cossack squats
5-10 hand-elevated push-ups
1 set:
5-10 tuck-ups
10 up-downs
10 sumo stance squats
5-10 push-ups
1 sets:
5-10 V-ups
10 up-downs to a 6-inch target
10 air squats
5-10 pike push-ups
241004 (Time)
– RX –
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)
– INTERMEDIATE –
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)
– BEGINNER –
15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)
Stretching
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (Time)
21-15-9 reps for time of:
V-ups
Burpees
Single-DB thrusters (35/50 lb)
– MASTERS 55+ – (Time)
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)
