“Rum Raisin”

CFKSQ – CrossFit

Workout of the Day

1. Conditioning – “Rum Raisin”

2. Bodybuilding

Metcon

Rum Raisin (AMRAP – Rounds and Reps)

Alpha/Bravo:

For Time

1-2-3…10 Handstand Push-ups

2-3-4…11 Calorie Row

3-4-5…12 Box Jump Over (24/20)

Charlie:

For Time

1-2-3…10 Seated DB Press (35/25)

2-3-4…11 Calorie Row

3-4-5…12 Box Jump Over (20/12+)

Delta:

For Time

1-2-3…10 Handstand Push-ups

2-3-4…11 Calorie Bike or 10m Shuttle Runs

3-4-5…12 Object Jump Overs/Jumps

Bodybuilding

3x

10 Lawn Mower Rows

10 Concentration Curls

Warm-up

1)

2 min Cardio

2)

8 UpDown Dog / 16 Cow Grazers

8 SpiderPigeon/ 16 Alligator Clap

8 Swimmer Hug/ 16 Lunge High Knee Pull

3)

10 Alt Step / 10 Shldr Tap

8 Tuck Jump / 8 Leg Raise

6 Box Jump / 6 Nose to Box

4 Box Jump Over / 4 Box HSPU

3 Negatives / 3 HSPU

4)

2x

2 HSPU

4 Cal Row

6 BJO

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