21. März 2024
Mrz
21
CrossFit – Thu, Mar 21
Warm-Up
Warm-Up
Strength/Skill
Lateral Step Ups (3 Rounds for reps)
3 alternating sets of:
C1.
– 8 Lateral Step Ups
8 reps/side
Rest 20 seconds
C2.
-8-10 Half Kneeling Landmine Rotations
e/s, not alternating
Half Kneeling Landmine Rotations (3 Rounds for reps)
3 alternating sets of:
C1.
– 8 Lateral Step Ups
8 reps/side
Rest 20 seconds
C2.
-8-10 Half Kneeling Landmine Rotations
e/s, not alternating
WoD
Divide and Conquer (AMRAP – Rounds and Reps)
Partner workout
15 min AMRAP:
-60/48 Cal Row – split as desired
-30 Asynchronized sit ups
-30 Burpees – split as desired
Cool Down/Cashout
Cat Cow
20 Reps
Accumulate 20 with 1-2 sec pause in each direction. Breathe steadily throughout
3:00 Row – increase pace each minute
+
2 sets
-5/side Curtsy squats (Bodyweight)
-10 Hollow Body Rocks
-15 No push up Burpees