1. März 2024
Mrz
01
CrossFit – Fri, Mar 1
Warm-Up
Warm-Up
2 sets
-1:00 one Feet on wall thoracic extensions (add plate if good control)
-10 PVC Passthroughs
-10/side Squatting Quad ankle rocks
-5 RNT OHS with pause in bottom position
+
2 sets
-10 Scap Pull ups
-10 No push up burpees
+
Workout Prep:
1-2 sets
-5 Bar facing burpees
-4 CTB
3 OHS
rest 1-2 min between sets
WoD
The Commons (Time)
4 Rounds for Time:
-18 Bar Facing Burpees
-15 Chest-to-Bar Pull-Ups
-12 Overhead Squats @ 60/45 kg
Time Cap: 18 minutes
Strength / Skill
Barbell Hip Thrusts (Weight)
Every 2:30, for 10 minutes (4 sets):
6-8 Barbell Hip Thrusts (20X2 tempo)
Cooldown / Cashout
Side Star Plank Hold
3 sets of for 10-20 seconds
Rest as needed