CrossFit – Wed, Oct 23
General Warm-up (Checkmark)
2 rounds:
2:00 row or bike
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups
241023 (Time)
– RX –
For time:
50 burpees
200 double-unders
50 burpees
– INTERMEDIATE –
For time:
40 burpees
80 double-unders
40 burpees
– BEGINNER –
For time:
25 burpees
100 single-unders
25 burpees
– MASTERS 55+ –
For time:
50 burpees
150 double-unders
50 burpees
Skill Work (Checkmark)
Post-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
Stretching (Checkmark)
Accumulate:
1:00 lacrosse ball foot roll/foot
