19. Februar 2025
Feb.
19
CrossFit – Wed, Feb 19
We are ordering Hoodies again. Please register until Sunday evening (23.02.)
Register here.
Register here.
Suggested Warm-Up
Warm-Up
2 ROUNDS
1:00 Bike
10 Air Squat
8 Cossack Squat
6 Groiner with a Twist
4 Up/Down Dog
1-2 ROUNDS
:30 Bike
5 Jumping Air Squat
10 Elbow Punches
5 Front Squats
Front Squat (ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
(Score is Weight)
Week 7 of 7
Strength | Testing Week Tempo Cycle)
Workout – Performance
WORKOUT (PERFORMANCE) (Time)
EVERY 2:00 x 5 SETS
20/15 Cal Bike
20 Air Squats
-Rest w/ Time Remaining-
(Score is Slowest Set)
Workout – Fitness
WORKOUT (FITNESS)
Optional Cool Down – All
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Alt. 90-90 Hip Rotations
MIN 2 – :45 Banded Ws
MIN 3 – :45 EZ Walk
(No Measure)
EVERY 2:00 x 5 SETS
15/12 Cal Bike
15 Air Squats
-Rest w/ Time Remaining-
(Score is Slowest Set)