12. August 2023
Aug
12
CrossFit – Sat, Aug 12
Warm-Up
Warm-Up
With a partner
Partner 1 – Row at warm up pace
Partner 2 – 1 round
8 single KB RDL
5 arch to hollow Swings + 5 Kipping Knee raises
1 Wall Walk + :10 HS Hold
Partner 1 – Row at warm up pace
Partner 2 – 1 round
8 single KB RDL
5 arch to hollow Swings + 5 Kipping Knee raises
1 Wall Walk + :10 HS Hold
Strength / Skill
Box Squat (4 sets of 6 reps
Rest 2 minutes between sets)
Rest 2 minutes between sets)
@parallel
WoD
Fair Trade (Time)
"Fair Trade"
In Teams of 2
For Time:
Row 200/160 calories
150 American-Swings @ 24/16
100 Toes to Bars
50 Handstand Push-Ups
In Teams of 2
For Time:
Row 200/160 calories
150 American-Swings @ 24/16
100 Toes to Bars
50 Handstand Push-Ups
Time Cap: 30 minutes
– on the row, trade every 20/16 cals
– trade every 15 reps on the kbs
– trade every 10 reps on toes to bar
– trade every 5 reps on hspu
Cooldown / Cashout
Breathing
Breathe through 1-3 cycles based on time and ability
8/10 RPE for all sets – sit to parallel, focus on glute drive/vertical shin. Aim for slightly heavier than 2
weeks ago