21. Januar 2023
Jan.
21
CrossFit – Sat, Jan 21
Warm-Up
Warm-Up
8 min amrap @warm up pace
:30 Bike
5 Inchworms to yoga push up
10 Ring Rows w/ pause at chest
5 Broad Jumps
:30 Bike
5 Inchworms to yoga push up
10 Ring Rows w/ pause at chest
5 Broad Jumps
WoD
WOD (Time)
Partner workout
"Slow burn"
75/68/60 Cal bike split however
50 synchro DL 70/47,5
75/68/60 cal row
300 double unders
75/68/60 cal bike
75 bar facing burpees shared
75/68/60 cal row
"Slow burn"
75/68/60 Cal bike split however
50 synchro DL 70/47,5
75/68/60 cal row
300 double unders
75/68/60 cal bike
75 bar facing burpees shared
75/68/60 cal row
**25 min cap
Strength / Skill
Bench Press (STRENGTH / SKILL
**optional strength**
Bench press; 2 x 8-10, 2 x 4-5; rest 2:00)
**optional strength**
Bench press; 2 x 8-10, 2 x 4-5; rest 2:00)
Cooldown
Cooldown
Knee health
2-3 Sets
Tibialis Raise x 10 reps
KOT Calf Raise x 10 reps
Patrick Step up x 10 reps/side
2-3 Sets
Tibialis Raise x 10 reps
KOT Calf Raise x 10 reps
Patrick Step up x 10 reps/side
