The Strip CrossFit – Sat, Jun 14

The Strip Barbell – The Strip CrossFit

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WARM-UP (No Measure)

Goal: Activate muscles, raise heart rate, prep for movements

Arm circles & torso twists – 30 sec

Bodyweight squats – 30 sec

Jumping jacks – 30 sec

Hip hinges (deadlift motion) – 30 sec

Shoulder taps in plank – 30 sec

Light dumbbell:

Deadlift to upright row x 8

Reverse lunge with biceps curl x 8 (total)

DB press-out squats x 10

CIRCUIT 1 – “Push & PulL (No Measure)

3 Rounds – 40 sec work / 20 sec rest

Dumbbell Bent-Over Rows (back & biceps)

Dumbbell Floor Press (chest & triceps)

Goblet Squats (legs & core)

Renegade Rows (alt arms) (back/core – knees down for mod)

Overhead DB Hold Marches (core/shoulder endurance)

CIRCUIT 2 – “Legs & Core Burnout” (12 min) (No Measure)

2 Rounds – 45 sec work / 15 sec rest

DB Romanian Deadlifts

DB Reverse Lunges (Alt Legs)

DB Russian Twists (feet down = mod)

Sumo Squat

DB Toe Touch Crunches

💣 FINISHER – “Dumbbell AMRAP Ladder” (6–8 min) (No Measure)

Format: As Many Rounds As Possible in 6–8 minutes

Start with 2 reps of each, increase by 2 reps every round (6 8-10- 12…)

DB Thrusters (squat + press)

DB Swings (mod for beginners)

Plank Rows