20. März 2024
Mrz
20
CrossFit – Wed, Mar 20
Warm-Up
Warm-Up
Strength/Skill
Front Rack Reverse Lunge (Every 2:30, for 7:30 (3 sets):
5 Front-Racked Barbell Reverse Lunges
*5/side not alternating each set)
5 Front-Racked Barbell Reverse Lunges
*5/side not alternating each set)
WoD
Challenger (AMRAP – Rounds and Reps)
On an 18 minute clock:
Every 2 min x 4 sets
-10 wall balls @ 9/6kg
-10 shuttle runs
*advanced athletes use 14/9kg
1 shuttle run = 16m
rest until 10 min mark
+
At 10 min mark:
8 min AMRAP:
-16 m farmers carry 24/16kg KBs
-30 sec plank hold
– 2x16m farmers carry 24/16kg KBs
-30 sec plank hold
-3x16m foot farmers carry 24/16kg KBs
-30 sec plank hold
… continue trend of adding 16m per farmers carry until end of amrap
Cool Down/Cashout
Calf Stretch On Rigs for 2 minutes
-:60/side PVC Front Rack Stretch
-:30 Bottom of Squat Hold
+
Line Drill – 8m Each Drill
-Knee Hug March
-Lunge to Lizard
-SL RDL to Kick
-Lateral Lunge w Jump
-Hurdle Walk Overs
-Backward Hurdle Walk Overs
-Butt Kicks
-High Knees