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4 SETS

4 SETS

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Workout

CrossFit - Tue, Aug 27

Warm-Up

Warm-Up (No Measure)

RUNNING DRILLS

Walking Knee Hug

Walking Quad Stretch

Hamstring Scoop Stretch

Duck Walk

High Knees

Butt Kickers

Into…

2 SETS

100m Run

6 Scap Pull-Ups

6 Kip Swings

6 Alt. Lunges

Into…

1-2 SETS

100m Run

6 Big Kip Swings

6 Narrow Stance Air Squats

Workout - Performance

4 SETS (Time)

400m Run

25 Pull-Ups

20 Alt. Pistols

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Workout - Fitness

4 SETS (Time)

300m Run

25 Ring Rows

20 Air Squats

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Optional Cool Down - All

2 SETS FOR QUALITY (No Measure)

10 SLOW Alt. Scorpions

15 Tib Raises

20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

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

Whiteboard:

Tuesday, August 27, 2024

Male Clients

1

Sal
Rueda

6:00 PM CrossFit

4:15

20lb vest, 400 meters, 25 pull-ups, 20 squats

2

arturo
garza

5:00 PM CrossFit

5:00

3

SOLOMON
AUGUST

5:00 PM CrossFit

9:22

Female Clients

1

Ale
Sandoval

7:00 PM CrossFit

3:29

800m bike

2

Loni
Osegueda

6:00 PM CrossFit

4:21

400m run 25 ring rows 20 alt curtsy pistols