CrossFit – Thu, Jan 19
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">LINE DRILLS (MIN 0-3:00)</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Bear Crawl</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Quad Crawl</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Heel / Toe Walk</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Single Leg Quad Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Carioca</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">etc.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">3 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">200 Run</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt. Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">*Arrows denote movement change from round to round.</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">**Land softly in a quarter squat on top of the box, then step down; no need to stand tall on top of the box. </span></p><p><br /> </p>
Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">AMRAP x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">18 Alt. Step-Ups (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">18 Box Jump Overs</span></p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">800m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">(Score is Rounds + Reps)</span></p><p><br /> </p>
Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">4 SETS (:40 ON/ :20 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">MOVT 1 – Alt. V-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">MOVT 2 – Plank Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">*1 SET = MOVT 1 + MOVT 2.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">(No Measure)</span></p><p><br /> </p>