CrossFit – Tue, Oct 8
General Warm-up
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or bike.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
241008 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
25/36 cal on any machine
72 double-unders
– INTERMEDIATE –
AMRAP 12:
20/28 cal on any machine
50 double-unders
– BEGINNER –
AMRAP 12:
12/17 cal on any machine
50 single-unders
Good Mornings (Post-workout
4 sets:
10 good mornings
– Start light and build in load as quality mechanics allow.)
4 sets:
10 good mornings
– Start light and build in load as quality mechanics allow.)
Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 12:
400-m run
72 double-unders
– MASTERS 55+ – (AMRAP – Rounds and Reps)
AMRAP 12:
25/36 cal on any machine
50 double-unders
