13. Oktober 2023
Okt
13
CrossFit – Fri, Oct 13
Warm-Up
Warm-Up
EMOMx8 alternating
A1.
– 5 Scap pull ups + 5 arch to hollow swings + AMRAP hollow body Hold until :50
A2.
– 5 Air Squats to medicine ball + 1 Wall Walk + AMRAP Plank Hold until :50
+
Line Drill – 7m Each Drill
– Knee Hug March
– Lunge to Lizard
– SL RDL to Kick
– Lateral Lunge w Jump
– Hurdle Walk Overs
– Backward Hurdle Walk Overs
– Butt Kicks
– High Knee
Strength / Skill
WoD
Hit the Target (Time)
For Time:
– Run 1200 meters
– 50 Wall Ball Shots
– 25 Toes to Bars
– Run 800 meters
– 40 Wall Ball Shots
– 20 Toes to Bars
– Run 400 meters
– 30 Wall Ball Shots
– 15 Toes to Bars
Time Cap: 30 minutes
Cooldown / Cashout
Ghd Reverse Hyperextensions
3 sets of 12-15 reps
Rest 45 seconds between sets
– Scale runs to 1000m, 600m, 200m as needed to finish within the cap
– Scale wallballs weight or scale height
– Scale TTB to kipping knee raises