15. März 2024
März
15
CrossFit – Fri, Mar 15
Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Warm-Up
Warm-Up
Strength / Skill
Wall Walks + Pull Ups
Every minute for 10 minutes (10 rounds):
-2-3 Wall Walks
-2-3 Strict Pull Ups
WoD
30 for 30 (AMRAP – Rounds and Reps)
30 minute AMRAP with a Partner:
-100/80 cal echo bike
-75 wall balls
-50 med-ball box step ups @ 9/6 kg
-25 power snatches @ 60/45 kg
partners trade off 30 seconds of work, 30 seconds of rest on each movement
Cooldown / Cashout
Cashout
2 sets:
30 sec Hollow Body Hold
30 sec Reverse Plank Hold
20 sec Side Plank Adductor Hold/side
20 sec Star Plank Hold/side
10 sec Chin Over Bar Hold
10 sec False Grip Ring to Chest Hold
With a Partner
Partner 1:
Echo Bike until P2 is finished
Partner 2:
-:15 Supinated dead bar hang
-10 Push ups
-5/side Medball Bearhug Reverse Lunges
-10 Medball Squat cleans