21. Dezember 2023
Dez
21
CrossFit – Thu, Dec 21
Warm-Up
Warm-Up
2 sets with a partner
Partner 1:
– Bike @ warm up pace
Partner 2:
– 10 Scap pull ups
– 10/side KB Suitcase DL
– 10 Hollow Body Rocks
Strength / Skill
1RM Strict Weighted Pull-Up (Weight)
On a 11 minute clock:
7 minutes to find a 1RM Strict Weighted Pull-Up – any grip allowed
Rest 1 minute
3 minutes:
50 Abmat Sit-Ups
AMRAP V-Ups in remaining time
WoD
Rickshaw (AMRAP – Rounds)
AMRAP 20:
– Echo Bike 2000/1600 meters
– Farmers Walk 200 meters @ 24/16 kg
Cooldown / Cashout
Breathe Work
Accumulate 20 Cat-Cows
Inhale for 3 sec on every Cat
Exhale for 3 sec on every Cow
