20. Mai 2023
Mai
20
CrossFit – Sat, May 20
Warm-Up
Warm-Up
5:00 practicing Crossovers and Speed Steps
+
Partner 1 – Bike
Partner 2 – 10 Kip Swings + 10 KB Sumo Deadlift High Pulls
x 2 sets each
Strength / Skill
WoD
Dueling (Time)
"Dueling"
Partner Met-con
For time:
80/64 cal bike- switching every 10/8 cals
80 KB swings @24/16kg – switching every 10 reps
80 pull ups – switching every 10 reps
80 double unders working together
40/32 cal bike- switching every 10/8 cals
40 KB swings @24/16kg – switching every 10 reps
40 pull ups – switching evey 10 reps
40 double unders working together
Partner Met-con
For time:
80/64 cal bike- switching every 10/8 cals
80 KB swings @24/16kg – switching every 10 reps
80 pull ups – switching every 10 reps
80 double unders working together
40/32 cal bike- switching every 10/8 cals
40 KB swings @24/16kg – switching every 10 reps
40 pull ups – switching evey 10 reps
40 double unders working together
TC=22 min cap
Cooldown
Cash-Out
ATG Split Squats:
Accumulate 10/side @2121 tempo
Accumulate 10/side @2121 tempo
