CrossFit Acireale

WOD

Longevity

WARM-UP & MOBILITY – 8'
2' BikeErg / RowErg Easy Pace
Then, 2 Rounds:
* 8 Standing Thoracic Rotations (4/side)
* 10 Band Pull Apart
* 8 Wall Slides
* 10 Alternating Cross-Body Reaches

WORKOUT
PART A – UPPER BODY STRENGTH & CORE
12' EMOM – 3 ROUNDS
Minute 1:
* 8 Single Arm DB Row (4/side)
Minute 2:
* 8–10 Incline Push-Up (controlled tempo)
Minute 3:
* 8 Pallof Press + Lateral Step (4/side)
Minute 4:
* 30" Standing March + Opposite Arm Reach

PART B – AEROBIC CAPACITY & FUNCTIONAL MOVEMENT
10' AMRAP – CONTROLLED PACE
* 45" BikeErg / RowErg @ Moderate Effort
* 8 Sit to Stand + Overhead Reach
* 10 Alternating Lateral Steps
* 8 Band Face Pull
* 20" Rest

COOL DOWN – 4'
* 30" Doorway Chest Stretch/side
* 30" Standing Thoracic Rotation/side
* 30" Standing Lat Stretch
* 90" Relaxed Breathing

Hyrox

3 ROUNDS FOR TIME
TIME CAP: 30'
600 m Run
30 m Farmer Carry
20 Sandbag Walking Lunges
20 Box Step-Up
15 Hand-Release Push-Up

Conditioning

5 Rounds
400m Run
15 (GHD) Sit Ups
50ft/15m Single Arm Overhead Carry, Right
1000m Bike Erg
15 (GHD) Hip Extensions
50ft/15m Single Arm Overhead Carry, Left

Kettlebells: 32/24kg