17. Oktober 2023
Okt.
17
CrossFit – Tue, Oct 17
Warm-Up
Warm-Up
3 Sets
– 1:00 Bike (increase pace each set)
– 10 Scap Push ups
– 10 Arch to hollow Swings
Strength / Skill
Get Off Your Chest (AMRAP – Rounds)
2 minutes work/ 1 minute rest:
– 6 CTB pull ups
– 9 burpees to pull up bar
– 12/9 cal Echo bike
*pick up where you left off
WoD
Cooldown / Cashout
1 Strict Muscle Up or Jump to Top + 1 Slow Eccentric Back to Full Hang + 1 Strict Toes to Ring + 1 Skin the Cat
1 Strict Muscle Up or Jump to Top
+ 1 Slow/Controlled Eccentric Back to Full Hang
+ 1 Strict Toes to Ring
+ 1 Skin the Cat
Slow & Controlled
Scale CTB to Kipping pull ups then to ring rows