CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

FOR QUALITY

1:00 Row/Ski/Bike (EZ)

8 Hollow Rocks

4 Inch Worms

4/4 SA Ring Rows

:45 Row/Ski/Bike (Mod)

8 Hollow Rocks

6 Up-Downs

4/4 SA Ring Rows

:30 Row/Ski/Bike (EZ)

8 Hollow Rocks

6 Burpees

4/4 SA Ring Rows

Optional Skill Session

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

:10 BOTTOM OF DIP HOLD

3-5 FALSE GRIP RING ROW

3-5 FALSE GRIP SUPPORTED TURNOVER

3-5 JUMPING MUSCLE UP LOW RINGS

3-5 FALSE GRIP BANDED TURNOVER

Practice Strict or Kipping RMU Transitions

(No Measure)

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES:

MIN 1 — 16/14 Calorie Row

MIN 2 — 15 Burpees

Scale number of calories/reps from the beginning as a means to accomplish the work in each minute in :50 or less. Your score is the number of rounds you complete at those numbers (Rx if they are as written above). Track your calorie and burpee numbers in comments for future benchmarking!

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

7 Rower Hamstring Curl

7 Rower Pike-Ups

-Rest as needed b/t Sets-

(No Measure)

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1 – :40 Bike/Ski/Row (EZ)

Min 2 – :40 Lunges

Min 3 – :40 Jumping Jacks

Min 4 – :40 Mountain Climbers

Workout

Metcon (AMRAP – Reps)

3 SETS FOR REPS

1:00 – DB Suitcase Box Step-Ups (35/20)|(20+/10+)/(24/20)

1:00 – Up-Downs

1:00 – Air Squats

1:00 – DB Hang Muscle Cleans

1:00 – Cal Bike/Ski/Row

-Rest 1:00 b/t Sets-

(Score is Reps)

Cool Down

Warm-up (No Measure)

3 SETS FOR RECOVERY

1:00 Downward Dog

1:00 Plank Hold

1:00 Cobra Stretch

-Rest 1:00 b/t Sets-

(No Measure)