CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

2:00 Bike/Ski/Row or Jog

Into…

2 ROUNDS

4 Push-Up to Pike

8 Groiners

5 Hang Muscle Clean + 10 Elbow Punches

8 Air Squats

Strength

Shoulder Press (7-5-5-3-3)

7-5-5-3-3

Strict Press*

(Score is Weight)

Workout

RUN IT BACK (Time)

2 SETS

15-12-9

Thrusters (135/95)|(95/65)

Cal Bike or 20-15-12 Cal Row* or 200m-150m-100m Run

-Rest 3:00 b/t Sets-

*12-10-7 Alternate Cal Option Sub (15-12-10 would be adjusted Calories for the Rower)

(Score is Total Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Hamstring Stretch (R)

1:00 Crossbody Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

1:00 Crossbody Banded Hamstring Stretch (L)

(No Measure)

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

MIN 1 – :40 Alt. Single Leg RDL*

MIN 2 – :40 Marching Plank

MIN 3 – :40 Glute Bridge-Ups

MIN 4 – :20/:20 Single Arm KB Bent Over Row

*KB optional, move with control.

**Keep KB light for all movements in the Warm-Up

Workout

Metcon (Time)

FOR TIME*

30-30-20-20-10-10

Russian KB Swings (53/35)|(35/26)

Sit-Ups

*After each full set, complete 30 Double Unders. Option for Double Under set “must be” Unbroken.

(Score is Time)

KG KB: (24/16)|(16/12)

Optional Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in a Push-Up Plank*

*Each time you break perform 10 Push-Ups

(Score is Time)