2. März 2023
Mrz
02
CrossFit – Thu, Mar 2
Warm-Up
Warm-Up
3 sets, rotating movements
50 sec work, 10 sec rest
of:
Penguin Hops
Russian Baby Maker
Hollow Body Hold or Rocks
50 sec work, 10 sec rest
of:
Penguin Hops
Russian Baby Maker
Hollow Body Hold or Rocks
WoD
Calisthenic Clinic (AMRAP – Rounds and Reps)
Calisthenic Clinic
15 min amrap:
10 abmat sit ups
20 air squats
30 double unders
rest 1 min after each round
15 min amrap:
10 abmat sit ups
20 air squats
30 double unders
rest 1 min after each round
Strength / Skill
Kickstand single DB RDL (8-10/leg)
Bulgarian ring row (3 x 10-12)
3 sets:
A1. Kickstand single DB RDL; 8-10/leg
A2. Bulgarian ring row; 10-12
rest 1 min b/w exercises
+
B. Half kneeling low to high banded woodchop; 10/side x 2; rest 30 sec b/w sides
Half kneeling low to high banded woodchop (10/side x 2; rest 30 sec b/w sides)
3 sets:
A1. Kickstand single DB RDL; 8-10/leg
A2. Bulgarian ring row; 10-12
rest 1 min b/w exercises
+
B. Half kneeling low to high banded woodchop; 10/side x 2; rest 30 sec b/w sides
Cooldown
Cooldown
2-3 Sets
Quadruped Thoracic Rotations x 6/side
Down Dog Calf Stretch x :30
Quadruped Thoracic Rotations x 6/side
Down Dog Calf Stretch x :30
3 sets:
A1. Kickstand single DB RDL; 8-10/leg
A2. Bulgarian ring row; 10-12
rest 1 min b/w exercises
+
B. Half kneeling low to high banded woodchop; 10/side x 2; rest 30 sec b/w sides