16. Dezember 2023
Dez
16
CrossFit – Sat, Dec 16
Warm-Up
Warm-Up
3 sets – alternate stations
Station 1 – :30 Ski
Station 2 – :30 Bike
Station 3 – :30 Row
+
Strength prep
2 Sets
– 8 Tempo Push ups @ 31X1
– 16 Banded Pull aparts
Strength / Skill
Dumbbell Bench Press (Weight)
WoD
Ergathlon (Time)
For time:
– Ski 5k
– Bike Erg 10k
– Row 5k
*Teams of 3, no time cap.
No equipment Option:
For time
– 500 Box Step-Ups 20 inches
– 4K Run (minimum 200m Relays)
– 300 Burpees
*Teams of 3, split any way
Cooldown / Cashout
Frog Rock + Sumo Squat Rocks
2 sets:
– 10 Frog Rocks with 1 sec pause at deepest ROM
– 4/side Sumo Squat Rocks side to side/ slow
