19. März 2024
Mrz
19
CrossFit – Tue, Mar 19
Warm-Up
Warm-Up
2 sets
-1:00 Row @ warm up pace
-8/side DB Suitcase Deadlift
-6 Tempo Push ups @ 31X1
+
3 sets:
-10 seconds speed steps
-10 seconds right foot jumps
-10 seconds left foot jumps
rest 30 seconds
WoD
Dumb it Down (AMRAP – Rounds and Reps)
Cool Down/Cashout
Lu Raises+ External Shoulder Rotation+ Ring Rows
2 alternating sets of:
C1.
-10-12 Lu Raises
Rest 30 seconds
C2.
-10-12 Seated Elbow On Knee Banded External Rotations e/s
*elbows abduct
Rest 30 seconds
C3.
-10-12 One Arm Ring Rows e/s
Rest 30 seconds
Every 3 min x 9 sets:
2 min work, 1 min rest
Station 1:
-20/16 cal row
-Max DB bench press in remaining time @ 22.5/15kg
Station 2:
-60 double unders
-Max V-ups in remaining time
Station 3
-16/12 cal Echo bike
-Max DB devils press in remaining time @ 22.5/15kg
Scoring:
Round 1: DB Bench Reps
Round 2: V-Up Reps
Round 3: DB Devils Press Reps