CrossFit Inner Loop – ALL CLASSES

Warm-up

Adapted CF Warm-Up (No Measure)

Adapted “CrossFit Warmup”

15 Min. AMRAP For Quality

10 Samson Stretch / side

10 Overhead Squats (PVC/barbell)

10 Sit-Ups/Tuck-Ups/V-Ups

10 Good Mornings (PVC/barbell)

10 Pull-Ups/Ring Rows

10 Dips

Conditioning

Befuddled (Time)

6 Rounds for Time (30′ CAP):

400m Run, Row, SkiErg, BikeErg; 400 Single-Unders; 40 Burpees***

60 – 50 – 40 – 30 – 20 – 10 Air Squats

***The 6 options here can be completed in any order. Strategize/move quickly so you’re not left waiting for a machine when you need one!

Scale volume: 300m each, 300 SU, 30 Burpees; 50-40-30-20-10-5 Air Squats

CrossFit Inner Loop – ALL CLASSES

Conditioning

U-Turn (Time)

One Round, For Time (12′ CAP):

50 Double-Unders

20 Ring Rows

30 Push-Ups

40 KB Snatch (53/35, switch arms as desired)

30 Push-Ups

20 Ring Rows

50 Double-Unders

Strive for virtuosity on the ring rows and push-ups.

Cash-Out

Choose ONE, record distance in meters. Set monitors accordingly (Select Workout > New Workout > Single Time > 2:00)

2 Min Ski Erg (Distance)

Max meters in 2 minutes (set monitor to 2:00)

2 Min Bike Erg (Distance)

Max meters in 2 minutes (set monitor to 2:00)