17. Februar 2024
Feb
17
CrossFit – Sat, Feb 17
Warm-Up
Warm-Up
With a Partner
Partner 1: Row
Partner 2: 1 round
-20 Pogo jumps
-10/side DB Suitcase Deadlifts
-5/side Box Step ups
When P2 finishes switch stations until everyone has done each station twice
WoD
Fancy Footwork (AMRAP – Rounds and Reps)
Modified Throwdown with partner:
AMRAP 18
– 8 Dual-DB Power Cleans @ 22.5/15kg
– 40 Crossover Singles
– 8 Dual-DB Box Step-Ups @ 22.5/15kg
Strength / Skill
Feet Elevated Ring Rows + barbell bicep curl 21s (3 Rounds for reps)
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00 – 1:30:
10-12 Feet Elevated Ring Rows (2020 tempo)
Minutes 1:30 – 3:00:
21 barbell bicep curl 21
For Barbell Bicep Curls: *7 reps top range + 7 reps bottom range + 7 reps full range
Cooldown / Cashout
Internal Rotation Walk out+Slow Prone Shoulder Swimmers
3 sets for quality:
5/side Banded Internal Rotation Walk out (1 rep = 2 steps out + 2 steps back)
5 Slow Prone Shoulder Swimmers
