2
Mar

Wednesday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 SETS

10 Glute Bridges

8 Scap Pull-Ups

6 Tuck-Ups

Into…

3 SETS

10 Hang Muscle Cleans

8 Elbow Punches

6 Front Squats

4 Strict Knee Raises

Strength

Front Squat (Heavy 10-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 10-Rep Front Squat

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)|(115/75)

15 Knees to Elbow

10 Up-Downs Over Bar

(Score is Slowest Time)

KG BB: (70/55)|(50/35)

1
Mar

Tuesday

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

HINSHAW WARM-UP

25’ High Knee Karaoke

25’ Over the Hurdle

25’ Walking Knee to Chest

25’ Figure Four

25’ Lunge with Twist

25’ Toy Soldiers

25’ High Knees

25’ Butt Kickers

25’ Side Step/Skip (down and back)

50m Mod Jog

50m Fast Run

Into…

3 ROUNDS

20 Alt. Shoulder Taps

8 Step Ups

6 Knee Push-Ups

Workout

Metcon (Time)

FOR TIME

50 Box Jumps (20)

800m Run

50 Hand Release Push-Ups

800m Run

50 Box Jumps

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Back and Legs

2:00 Forward Fold

(No Measure)