2. Juni 2023
Jun
02
CrossFit – Fri, Jun 2
Warm-Up
Warm-Up
3 sets:
10 toe touch squats
10 Standing Banded Pull Throughs
7,5 m. Flat Back Ostrich Walk
5 reps 3 Position Deadlift – Thigh, Knee, Below Knee
10 toe touch squats
10 Standing Banded Pull Throughs
7,5 m. Flat Back Ostrich Walk
5 reps 3 Position Deadlift – Thigh, Knee, Below Knee
Strength / Skill
Banded Deadlifts (Every minute for 10 minutes (10 rounds):
2-3 Banded Deadlifts @ 55%
4 Half Kneeling Single Leg Vertical Jumps i/t (2 per side))
2-3 Banded Deadlifts @ 55%
4 Half Kneeling Single Leg Vertical Jumps i/t (2 per side))
WoD
Basic (AMRAP – Rounds and Reps)
"Basic"
As Many Rounds and Reps as possible in 12 minutes:
15 Bar Facing Burpees
12 Strict Handstand Push-Ups
9 Power Cleans @ 70/47,5
As Many Rounds and Reps as possible in 12 minutes:
15 Bar Facing Burpees
12 Strict Handstand Push-Ups
9 Power Cleans @ 70/47,5
Cooldown
Cooldown
10 min Foam Roll – Head to Toe
*Focus on deep inhales & exhales allowing muscle bellys to ""melt"" over foam roller to get deep into tissues.
*Focus on deep inhales & exhales allowing muscle bellys to ""melt"" over foam roller to get deep into tissues.
