CrossFit Inner Loop – HOME WOD

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5/5 Single Leg Box Squats*

MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep)

*Athlete can sub 10 reps of controlled Narrow Stance Squats

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10-15-20-25…and so on

DB Hang Power Cleans

Box Jump Overs

*After each set, run 200m

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

10-15-20-25…and so on

Backpack Hang Power Cleans

Up-Down Backpack Jump Overs

*200m Run (or 1:00 cardio of your choice) after each full set

(Score is Rounds + Reps)

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-Ups

5/5 Single Arm DB Bent Over Rows

10 Scap Pull-ups or Shoulder Shrugs

:30 Hollow Hold

Strength

Metcon (Weight)

5 x 3

Weighted Strict Pull-up

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – Gymnastics Pull (Athlete Choice)*

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

(No Measure)