14. März 2023
Mrz
14
CrossFit – Tue, Mar 14
Warm-Up
Warm-Up
Progressive Row:
100m @easy pace
100m @mod Pace
100m @hard pace
100m @mod Pace
100m @easy pace
100m @easy pace
100m @mod Pace
100m @hard pace
100m @mod Pace
100m @easy pace
+
2 Sets:
10 Small Kip Swings/Kipping Knee raise*
10 Hollow Body Rocks
10 No push up Burpees
*Switch movement for second set
Strength / Skill
As many Toes-to-Bars in 3 min. (AMRAP – Reps)
Perform as many reps in 3 minutes of:
Toes to Bar
Toes to Bar
Scaling:
-Scale to Kipping "toes to space" – as close as you can get to the bar without touching it.
-Further scale to hanging Knee raise past 90 degrees.
WoD
„Cardiac Attack (Time)
4 Rounds for Time:
Row 20/16 calories
20 Burpees
Row 20/16 calories
20 Burpees
Time Cap: 12 minutes
Cooldown
Cooldown
5-10 min easy spin on choice machine or walk.
