5
Apr

Monday

By: 321go Leave a Comment

CrossFit Inner Loop – HOME WOD

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row/Bike/Jog

10 Up-Downs

10 Slam Ball or Backpack Deadlifts

10 Slam Ball or Backpack Thrusters

1:00 Row/Bike/Jog

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

10 Burpees

10/8 Cal Bike

20 Slam Balls

200/150m Row

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

10 Burpees

30 Mountain Climbers or :30 High Knees

20 Backpack Ground to Overhead

30 Backpack Sumo Deadlight High Pulls

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

:30 Reverse Plank Hold

15/15 Single Leg Fire Hydrants

15/15 Single Leg Kick Backs

15/15 Clam Shells

(No Measure)

5
Apr

Monday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Med Ball Deadlifts

5 Burpee Broad Jumps

10 Med Ball Front Squats

5 Inchworms

10 Med Ball Hang Cleans (Squat or Power)

:30 Plank Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500m Row

12 Hang Squat Cleans (135/95)|(95/65)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Rower Pike-Ups

30 Russian Twists

(No Measure)