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Components

Angie

Angie - Intermediate

Angie - Beginner

Stretching

Settings

Workout

CrossFit - Sat, May 13

Warm-Up

Dynamic warm-up | 14:00

400m runEASY

1 set:
25 ft down and back:
- Bear crawl (down)
- Samson lunges (back)
- Spiderman twist (see video, down)
- Side lunges
- Crab walk (focus on maintaining high hips)
- Burpee broad jump

200m RunMODERATE

3 rounds for quality
5 Scap pull-ups
10 Plank shoulder taps (R/L) to Down Dog
10 Bootstrappers

200m RunFAST/STRIDE

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Angie - Intermediate (Time)

- INTERMEDIATE -
For time:
50 pull-ups
60 push-ups
70 sit-ups
80 squats

Angie - Beginner (Time)

- BEGINNER -
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
- Spend no more than 5:00 on each movement.

Skill Work (No Measure)

Rest, stretch, recover

Stretching (Checkmark)

3 sets:
:45 childs pose
:45 frog stretch

Want to see some of these movements in action? Check out our .