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