14. September 2023
Sep
14
CrossFit – Thu, Sep 14
Warm-Up
Warm-Up
Row Fish Game x 4 minutes
+
3 Sets
5/side KB Suitcase Deadlifts
:15 Hollow body rocks
Strength / Skill
CORE EMOM 12 (12 Rounds for reps)
Every minute for 12 minutes (4 rounds):
Minute 1
Max Seated Single Leg Pike Lifts for 40 seconds
Minute 2
Max Pike Janda Situps for 30 seconds
Minute 3
Max Straddle Ups for 20 seconds
*20 sec/side
Minute 1
Max Seated Single Leg Pike Lifts for 40 seconds
Minute 2
Max Pike Janda Situps for 30 seconds
Minute 3
Max Straddle Ups for 20 seconds
*20 sec/side
WoD
Farm to Table (AMRAP – Rounds and Reps)
"Farm to Table"
5 sets:
5 min AMRAP:
30 cal row
100m single arm DB suitcase carry @22,5/15 (50m/arm)
100m single arm DB overhead carry @22,5/15 (50m/arm)
–1 minute rest–
5 sets:
5 min AMRAP:
30 cal row
100m single arm DB suitcase carry @22,5/15 (50m/arm)
100m single arm DB overhead carry @22,5/15 (50m/arm)
–1 minute rest–
*picking up where you left off
Cooldown / Cashout
Cooldown
1-2 Sets
30 Breaths with very light band tension wrapped around lower ribcage
Rest 1 min between sets
30 Breaths with very light band tension wrapped around lower ribcage
Rest 1 min between sets
