CrossFit – Tue, Mar 14


3 Sets
0:30 Jog
10 Alt. Leg V-Up
10 Hanging Scap Retractions
5 Kip to swing

Perform each drill for 10m out, then walk back

  1. High knee karaoke (over, over, walk, walk)
  2. Over hurdle (heel, toe)
  3. Knee to chest
  4. Figure 4 (1 sec)
  5. Lunge with reach overhead
  6. Lunge torso twist (Pull hand)
  7. Toy soldiers
  8. High knee + arm swing
  9. Butt kick + arm swing
  10. Straight Leg (shallow heel)

20m out walk back

  1. Side step out and back
  2. Side step jumping jack out and back


  1. Sitting arm swing (Elbow down and back) 20 sec
  2. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

  1. Toes out walk
  2. Toes in walk
  3. Heels walk
  4. Toes walk
  5. Outside Foot walk
  6. Inside Foot walk
  7. 50m hash marks (fast feet) forwards & backwards
  8. 30m (20m speed up, 10m to slow down)
  9. 45m (35m speed up, 10m to slow down)
  10. 60m (50m speed up, 10m to slow down)

1 Set (at workout pace):
100m Run
5 Toes to Bar

Lucky Charms (Time)

For time, partition any way:
Run 1 Mile (1600m) or2,000m/1600mRow, 4,000m Bike
100 Toes to bar

Pump It (Weight)

3-4 Rounds
10 Elevated Toe Double DB Romanian Deadlift @RPE 7
-rest 1 minute-
10 Bent Over Barbell Row – Underhand Grip @RPE 7
-rest 1 minute-
12 Lat Pulldowns @RPE 7
-rest 1 minute-
10 Seated Neutral Grip Cable Row @RPE 7
-Rest 2-3 min b/t rounds-

Post Workout Mobility

1 minute Lat Smash (each side)
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1 minute roll out trunk/abs with foam roller, sandbag, or medball