19. August 2023
Aug
19
CrossFit – Sat, Aug 19
Warm-Up
Warm-Up
2 Sets
Partner 1 – 1:00 Single unders
Partner 2 –
:30/side Groiner Stretch
5 PVC Passthroughs
5 Barbell BTN Push press in Snatch Grip
5 Kip Swings
Partner 1 – 1:00 Single unders
Partner 2 –
:30/side Groiner Stretch
5 PVC Passthroughs
5 Barbell BTN Push press in Snatch Grip
5 Kip Swings
*Once both partners are done switch until everyone has done each station twice
Strength / Skill
Goblet Cossack Squat (3 rds
8 Kettlebell Goblet Cossack Squats / side)
8 Kettlebell Goblet Cossack Squats / side)
Tall Kneeling Kettlebell Palm Presse (12 – 10 – 8 Tall Kneeling Kettlebell Palm Presses / side – reps change each set)
3 alternating sets of:
8 Kettlebell Goblet Cossack Squats / side
12 – 10 – 8 Tall Kneeling Kettlebell Palm Presses / side – reps change each set
Rest 1 minute
WoD
Jo (Time)
Jo
With a friend complete
For total time:
3rds:
25 BBJO 24/20"
91 DU
…
3 rds:
25 ohs 42,5/30
91 DU
…
3 rds:
25 BMU
91 DU
With a friend complete
For total time:
3rds:
25 BBJO 24/20"
91 DU
…
3 rds:
25 ohs 42,5/30
91 DU
…
3 rds:
25 BMU
91 DU
*Class time cap – 30 minutes
Cooldown / Cashout
Cooldown
Foam Roll legs and back x 3:00
Cat-Cow x 10 slow cycles
Cat-Cow x 10 slow cycles
3 alternating sets of:
8 Kettlebell Goblet Cossack Squats / side
12 – 10 – 8 Tall Kneeling Kettlebell Palm Presses / side – reps change each set
Rest 1 minute