2. Januar 2024
Jan
02
CrossFit – Tue, Jan 2
Warm-Up
Warm-Up
– 1:00/side banded ankle distraction stretch
– 5/side Quadruped Hip CARs
+
2 sets
– 200m Jog
– :30/side Banded Front rack stretch
– 5/side Squat Rotations
– :10 passive bar hang + 5 scap pull ups + 5 arch to hollow swings (without coming off the
bar)
WoD
Tortoise and the Hare (AMRAP – Rounds)
On a 30 minute running clock:
Accumulate as many sets as possible while increasing pace per set:
– 400m run
– 12 hang power cleans @ 135/95lb (61/43kg)
– 12 front squats @ 135/95lb (61/43kg)
– 12 CTB pull ups
Rest 90 sec between sets
Cooldown / Cashout
backwards walk
Down Regulate
5 minutes backwards walk on treadmill or outside
