20. Januar 2023
Jan
20
CrossFit – Fri, Jan 20
Warm-Up
Warm-Up
3 Sets
Yoga Push ups x 8 reps
KB Goblet Cossack Squat x 6 slow/controlled alt reps
Bar Hanging Scapular Circles x 8-10 reps
Yoga Push ups x 8 reps
KB Goblet Cossack Squat x 6 slow/controlled alt reps
Bar Hanging Scapular Circles x 8-10 reps
Strength / Skill
Wall-Walk (Max reps)
2 sets:
1 min amrap wall walk
rest 1 min
45 sec amrap wall walk
rest 45 sec
30 sec amrap wall walk
rest 2 min b/t stes
1 min amrap wall walk
rest 1 min
45 sec amrap wall walk
rest 45 sec
30 sec amrap wall walk
rest 2 min b/t stes
WoD
WOD (Max reps)
TTT Throwdown
3 min amrap:
15 front squat (42,5/30)
15 pull ups (kipping chin over bar)
2 min rest
3 min amrap
15 OHS (42,5/30)
15 CTB pull ups
2 min rest
3 min amrap
15 thrusters (42,5/30)
15 bar muscle ups
3 min amrap:
15 front squat (42,5/30)
15 pull ups (kipping chin over bar)
2 min rest
3 min amrap
15 OHS (42,5/30)
15 CTB pull ups
2 min rest
3 min amrap
15 thrusters (42,5/30)
15 bar muscle ups
Cooldown
Cooldown
Foam Roll Lats and shoulders x 3:00
Cat-Cow x 10 slow cycles
Cat-Cow x 10 slow cycles
