2. Oktober 2023
Okt
02
CrossFit – Mon, Oct 2
Warm-Up
Warm-Up
:90 AMRAP @ warm up pace- Box Step ups
+
3 Sets
10 PVC Pipe Passthrough
10 Empty bar/PVC Good Morning @3111 tempo
3 Box Jumps
:15 Passive Bar Hang
Strength / Skill
1 Snatch High Pull + 1 Hang Squat Snatch + 1 Snatch Balance (Weight)
EMOM 10 minutes
1 Snatch High Pull + 1 Hang Squat Snatch + 1 Snatch Balance
WoD
Boxing Ring (AMRAP – Rounds and Reps)
AMRAP 10 minutes
-10 Feet Elevated Ring Rows
-20 Bodyweight Russian Step-Ups
-10 Ring Push-Ups
-20 Box Jumps
-10 Feet Elevated Ring Rows
-20 Bodyweight Russian Step-Ups
-10 Ring Push-Ups
-20 Box Jumps
Cooldown / Cashout
90/90 Hip Stretch
3 alternating sets, with no rest between sets of:
– 90/90 Hip Stretchfor 30 sec
– 5 90/90 Hip Lift Offs
– 90/90 Hip Stretchfor 30 sec
– 5 90/90 Hip Lift Offs
90/90 Hip Lift Offs
3 alternating sets, with no rest between sets of:
– 90/90 Hip Stretchfor 30 sec
– 5 90/90 Hip Lift Offs
– 90/90 Hip Stretchfor 30 sec
– 5 90/90 Hip Lift Offs
@ 55-65%
Speed focus