Search

Sun 13th December



WARM-UP


ON A 10:00 CLOCK...

  • 400m Slow Jog

  • 50’ Side Shuffle Left

  • 50’ Side Shuffle Right

  • 50’ Side Shuffle Left

  • 50’ Side Shuffle Right

  • 200m Quick Run

Into...


AMRAP in Remaining Time

  • 10 Box Step-Ups (24/20)

  • 5 Burpees

  • 10 Perfect Scap Pull-Ups

  • 5 Walk-Outs*

*Standing, bend over, walk hands out to Plank, walk back, standing.


WORKOUT


4 SETS*


ON A 5:00 RUNNING CLOCK...

  • 25 HR Push-Ups

  • 25 Box Jump (24/20)

  • Max Strict Pull-Ups, or Strict Ring Rows in Remaining Time...

-Rest 1:00 b/t Sets-


*Weight Vest Optional for Push-Ups and Box Jumps then Remove.


(Score is Reps)


OPTIONAL FINISHER


NOT FOR TIME

  • 100 Quad Heel Taps*

*Each touch is 1 Rep


(No Measure)





17 views0 comments

Let's Get Moving

Got a question? Submit below

Find us here

Unit 2 Chancerygate Business Centre,
33 Tallon Rd, Hutton,
Essex CM13 1TE

 

info@crossfit13.com

+44(0)7872 516 396

© 2020 CrossFit13