12. Oktober 2023
Okt
12
CrossFit – Thu, Oct 12
Warm-Up
Warm-Up
Pick 4 stretches and hold each for 2 minutes i/t
– Couch Stretch
– Frog pose
– Seated Pike Stretch
– Seated Straddle Stretch
– 90/90 Hip Strech
– Pigeon pose
– side lying thoracic windmill
– Thread the needle
+
Rowing Warm-Up
3 sets:
– 10 Strokes – Arms Only
– 10 Strokes – Legs Only
– 10 Strokes – Arms + Hinge Only, no leg drive
– 10 Full Strokes w/ Feet On Top of Straps
Rest 1 min
Strength / Skill
Row Golf
Land as close to 100/80m with a max of 10 strokes
WoD
Dynamic Holds (3 Rounds for reps)
3 Rounds for Time:
– Row 1 km
– Single Arm Kettlebell Suitcase Carries 200 meters @ 24/16 kg i/t
– 30 Plank Shoulder Taps
Time Cap: 24 minutes
Cooldown / Cashout
Cooldown
1-2 Sets
30 Breaths with very light band tension wrapped around lower ribcage
Rest 1 min between sets
3 Sets
One attempt every 2 minutes