11. Januar 2024
Jan
11
CrossFit – Thu, Jan 11
Warm-Up
Warm-Up
With a partner:
Partner 1 – Row
Partner 2 – 1 round
– 20 Side to side line hops
– 15 Banded pull aparts
– 10 arch to hollow Swings
Once partner 2 is done switch until both partners have done each station twice
Strength / Skill
Strength EMOM
Every 4 minutes for 12 minutes (3 rounds):
– 10 Elbow Plank Kettlebell Buzz Saws
– 25 Hanging L-Sit Holds
– 12 Crossover Box Step Up s
WoD
Speed It Up, Slow It Down (Time)
5 Rounds for Time:
-Run 400 meters
-Row 20 calories
Rest 1 minute between each round
Time Cap: 25 minutes
Cooldown / Cashout
Band Assisted Sissy Squats
Band Assisted Natural Knee Extensions
Every minute for 10 minutes (5 rounds):
Minute 1:
2-5 Band Assisted Sissy Squats
Minute 2:
2-5 Band Assisted Natural Knee Extensions
Every minute for 10 minutes (5 rounds):
Minute 1:
2-5 Band Assisted Sissy Squats
Minute 2:
2-5 Band Assisted Natural Knee Extensions