CrossFit Inside Out – CrossFit
QOTD (Question of the day)
Who is your favorite person?
Warm-up
9 Essential Movements of CrossFit:
10 Air Squats
8 Front Squats
6 Overhead Squats
8 Shoulder Press
6 Push Press
4 Push Jerk
8 Deadlifts
6 SDHP
*Add weight + repeat 3 Reps of each barbell movement
– Couch Stretch x 60s each
– Banded Ankle Mobility x 30s each
Strength
“Oly Goat WOD”
EMOM 10:
ODD Minutes: 40-50s of Oly Work
EVEN Minutes: 30s of Box Jump Efficiency
Metcon
Metcon (No Measure)
AMRAP 4:
Calorie Row
Rest 1:00
AMRAP 4:
Max 100 Meter Farmer Carries (AHAP)
Rest 1:00
AMRAP 4:
Max Turkish Get-ups (athlete choice of weight)
Rest 1:00
AMRAP 4:
8 Max Ball Slams
8 SDHP (95, 65)
Extra Credit Work
5:00 of Static Stretching
5:00 Foam Rolling