20. April 2023
Apr
20
CrossFit – Thu, Apr 20
Warm-Up
Warm-Up
3:00 Row:
Min 1 – easy pace
Min 2 – Mod pace
Min 3 – Fast pace
Min 1 – easy pace
Min 2 – Mod pace
Min 3 – Fast pace
+
2 Sets
5/side Deep lunge Rotations
5/side Plank Shoulder taps w/ pause at shoulder
10 Hollow Body Rocks
Strength / Skill
Tempo Ring Push Ups (31X1) (AMRAP – Rounds and Reps)
Front Lever Tuck Hold (Time)
4 alternating sets of:
A1)6-10 Ring Push Ups (31X1 tempo)
Rest 1 minute
A2)Front Lever Tuck Hold for 10-30 seconds
Rest 1 minute
WoD
Sustain (AMRAP – Rounds and Reps)
"Sustain"
As Many Rounds and Reps as possible in 25 minutes:
Row 40/32 calories
20 Lateral Pogo Burpees Over Single Dumbbell
10 Dual-Dumbbell Push Presses @2×22,5/15
Rest for 1 minute
As Many Rounds and Reps as possible in 25 minutes:
Row 40/32 calories
20 Lateral Pogo Burpees Over Single Dumbbell
10 Dual-Dumbbell Push Presses @2×22,5/15
Rest for 1 minute
Cooldown
Cooldown
5 min Recovery Walk
+
Down Dog Calf Stretch x 1:00
+
Down Dog Calf Stretch x 1:00
4 alternating sets of:
A1)6-10 Ring Push Ups (31X1 tempo)
Rest 1 minute
A2)Front Lever Tuck Hold for 10-30 seconds
Rest 1 minute