CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

1:00 Row

10 Strict Press

10 Sumo Deadlift

Workout

Metcon (Time)

2 ROUNDS FOR TIME*

1000/800m Row

Into…

21-15-9

Shoulder to Overhead (95/65)|(65/45)

American KB Swing (53/35)|(35/26)

Sit-Ups

*Workout is 2 full rounds of all the work

(Score is Time)

Finisher

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10 Seated DB Arnold Press

MIN 2 – 10 Seated DB Hammer Curls

(Score is Weight)

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:00 Bike/Ski/Row (Easy)

5 Inch Worms w/ Push-Up

:30 Plank

5 Up-Down Broad Jumps

20 Banded Face Pulls

5 Tempo Ring Rows (30X1)

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Max Hollow Body Hang

MIN 2 – :45 Bike/Ski/Row*

*Increasing pace every round from EZ to Moderate. Note your cals in each effort.

(No Measure)

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – 8-12 Up-Down Box Jumps (30/24)

MIN 2 – 8-12 Strict Pull-Ups

MIN 3 – 12/10 Cal Bike/Ski/Row*

MIN 4 – Max Plank Rotations

*Increase by 3 Cals Every Round Until Failure. Then back to 12/10.

(No Measure)