17. Februar 2023
Feb
17
CrossFit – Fri, Feb 17
Warm-Up
Warm-Up
30 sec on/, 30 sec off x 8 sets total (2/movement)
1 – Alternating Bodyweight lunges
2 – Chest to Wall HS Hold
3 – Push ups
4 – Row @mod pace
1 – Alternating Bodyweight lunges
2 – Chest to Wall HS Hold
3 – Push ups
4 – Row @mod pace
Strength / Skill
Wall-Walk (5 Rounds for reps)
EMOM x 15:
Min 1: 50 Single Unders / 40 Speed Steps / 30 DU’s
Min 2: 3-5 Wall Walks using smallest ’step count‘ possible
Min 3: Rest
Min 1: 50 Single Unders / 40 Speed Steps / 30 DU’s
Min 2: 3-5 Wall Walks using smallest ’step count‘ possible
Min 3: Rest
Score: Reps of Wall-Walks per rd.
WoD
WOD (AMRAP – Rounds and Reps)
13 Minute AMRAP:
33 step DBL DB Suitcase Walking Lunge, 2×22,5/15
33 Strict HSPU
33 Cal Row
33 step DBL DB Suitcase Walking Lunge, 2×22,5/15
33 Strict HSPU
33 Cal Row
Cooldown
Cooldown
2 Sets
3 Quadruped T-Spine Rotation per side
20 sec Quadruped Thread the Needle Stretch per side
3 Prone Scorpion per side
3 Quadruped T-Spine Rotation per side
20 sec Quadruped Thread the Needle Stretch per side
3 Prone Scorpion per side
