20. August 2024
Aug.
20
CrossFit – Tue, Aug 20
The Weightlifting Shop as a guest in the box!
This Saturday you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.
The stand will be open during the Birthday WODs from 10:00 – 12:45 .
See you there!
This Saturday you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.
The stand will be open during the Birthday WODs from 10:00 – 12:45 .
See you there!
Warm-Up
Warm-Up
2 ROUNDS
10 Alt. Step-Ups
:30 Farmer Hold
10 Ring Rows
:30 Dead Hang
into…
2 ROUNDS
10 Box Jumps
10 Alt. Farmer Step-Ups
5 Jumping Pull-Ups Negatives
5 Scap Pull-Ups → 3 Strict Pull-Ups
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
100m DB Farmers Carry (50/35)
15 Box Jumps (24/20)
10 DB Farmer Alt. Box Step-Ups
2 Rope Climbs
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
100m DB Farmers Carry (35/20)
15 Box Jumps (20)
10 DB Farmer Alt. Box Step-Ups
5 Strict Pull-Ups
(Score is Rounds + Reps)
KG DB: (15/10)
Post-Workout Skill – All
3 SETS*
:20 Top of the Dip Hold
:20 Bottom of the Dip Hold
10-12 Alt. Banded Pistol Squats or Alt. Single Leg Box Squats
*Dip can be held on Rings, Dip Bar, or Bench/Box
-Rest As Needed b/t Sets-
(No Measure)
