10. März 2024
Mrz
10
CrossFit – Sun, Mar 10
Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Sunday-Funday
Sunday-Funday
Warm-Up
For 8 min
– 15 Squats -> 10 MB Goblet Squats -> 10 MB Thruster
– 5 Scap Pull-Ups + 5 Scap-Rotations e/d
– 10 Sit-Ups
– 10 banded Pull-Aparts
2-3 rounds of Tic-Tac-Toe (https://youtu.be/fmGq1_1UvOg) w/ KBs/Bands/…
WOD-Prep
Go through movements, build pairs and get ready (~10 min)
Partner-WOD
AMRAP 30
2-4-6-8-10-…
– Sync Burpees
– Ring-Rows / banded / strict Pull-Ups
– Cal on Erg of choice (each pair chooses one erg before the start of the workout)
– Sit/V-Ups / Knee-Raises / T2Bs
– Wall-Balls
– 100 m. Run (no 2-4-6-… scheme)
