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  • CrossFit AMRAP

Thursday, December 10th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

CROSSFIT

WOD:

40 Calorie Row/600m Run/28 Cal Bike

40 Sit-Ups

40 Russian KBS


30 Calorie Row/400m Run/21 Cal Bike

30 Sit-Ups

30 Russian KBS


20 Calorie Row/300m Run/14 Cal Bike

20 Sit-Ups

20 Russian KBS


10 Calorie Row/200m Run/7 Cal Bike

10 Sit-Ups

10 Russian KBS


*Athletes may do American KBS.

-Athletes may do GHD’s, Weighted Sit Ups, Toes-2-Bar, V-Ups.



GOAL: 15:00 - 25:00


MOBILITY:

Upper Body

  1. Puppy Pose - 1:00

  2. Bands On Rig - :30s - 1:00 at each position


Lower Body

  1. Pigeon Pose - 2:00 Each Side

  2. Butterfly - 1:00

  3. Pike/Forward Fold - 1:00

  4. Straddle - 1:00

  5. Couch Stretch - 2:00 Each Side


SWEATFEST

Every 4:00 X 5


Row 250m or Bike 8 Cals

20m Farmer Carry

20 KBS

10 DB Deadlifts

Max Sit Ups

DO MORE. BE MORE. GIVE MORE. LIVE MORE.





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