Search
  • CrossFit AMRAP

Thursday, November 19th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for the class to attend.

CROSSFIT - DELOAD WEEK

EMOM x 20:00

-200m Run

-:30 Burpees

-:30 of Bicep Curls

-:30 of Alternating Jump Lunges


*For the bicep curls, we want to have a supinated grip so our palms are facing up. Barbell or DB’s work here.


SUBS

BURPEES

-Push-Ups


BICEP CURLS

-Strict Chin-Ups


ALT. JUMPING LUNGES

-Standard Lunges

-Jump Squats

-Air Squats


MOBILITY:

UPPER BODY

  1. Puppy Pose: 1:00

  2. Shoulder to floor: 1:00 each side

  3. Wrist Stretches: 1:00


LOWER BODY

  1. Couch Stretch: 2:00 each side

  2. Pigeon Pose: 2:00 each side

  3. Butterfly; 1:30

  4. Pike/Forward Fold: 1:00

  5. Straddle: 1:00

  6. Frog Stretch: 2:00

SWEATFEST

8 Rounds in Teams of 2:

20 Box Jumps

10 Hand Release Push-Ups

20 Sit-Ups

10 Strict Pull-Ups/Ring Rows


*One person works at a time

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



63 views

815-631-1657

©2019 by CrossFit AMRAP.
©Matt Warren Photography