CrossFit – Thu, Sep 19
Thursday Mindset
Warm-up
General Flow 0:20 each
- Row
- Jumping Jacks
- Air Squats
- Dynamic Plank
- Mountain Climbers
- Row
- Lateral Lunges
- Quick Ups
- High Knees
- Butt Kicks
- Row
- Leg Swings (Front and Side)
- Bear Crawl
- Inchworms
- Row
Specific Warm-Up
Burpees
- 3 Step back, step up burpees
- 3 Jump back, step up burpees
- 3 Jump back, step up, step over the rower burpees
- 3 jump back, step up, jump over rower burpees
- 3 jump back, jump up, jump over rower burpees
Sit-up
- 0:20 leg raises
- 0:20 russian twists
- 0:20 hollow body rocks
- 0:20 ab mat sit ups
Primer
- 5 AbMat Sit-ups
- 2 Lateral Rower Burpees
- 5/4 Calorie Row
Metcon
Roaring Twenties (Calories)
On the 2:00 x 10 Rounds:
15 AbMat Sit-ups
10-1 Lateral Rower Burpees
Max Calorie Row
* Score Total Calories
Accessory
Core (Checkmark)
Killer Core
3 Giant Sets For Quality:
20 Medicine Ball Twists
30 Second Side Plank (Each Side)
Rest 1 Minute Between Giant Sets
John Quincy Adams
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
Leadership is about motivating and uplifting others, not just achieving personal success.