CrossFit – Thu, Jan 18

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

200-meter run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill per leg

:30 banded running drill

:30 running change in support drill

100-meter run

– Practice maintaining a figure-4 body position on each run.

1 set:

200-meter run, faster

240118 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

400-m run

25 double-unders

400-m run

50 double-unders

400-m run

75 double-unders

400-m run

100 double-unders

etc…

– Add 25 double-unders to each round.

– 100 m of running = 1 rep.

– INTERMEDIATE –

AMRAP 20:

400-m run

:15 double-under attempts

400-m run

:30 double-under attempts

400-m run

:45 double-under attempts

400-m run

1:00 double-under attempts

etc…

– Add :15 double-unders to each round.

– 100 m of running = 1 rep.

– BEGINNER –

AMRAP 20:

200-meter run

25 single-unders

200-meter run

50 single-unders

200-meter run

75 single-unders

200-meter run

100 single-unders

etc…

– Add 25 single-unders to each round.

– 100 m of running = 1 rep.

Skill Work (Checkmark)

Post-workout

4 sets:

:20 strict sit-ups

:10 rest

:20 flutter kicks

:10 rest