21. Oktober 2023
Okt
21
CrossFit – Sat, Oct 21
Warm-Up
Warm-Up
– Barbell Roll Lats/Triceps x 1 minute/side
+
2 sets
– :20/side Banded Behind Back Shoulder Flexion Stretch
– 5 Tempo Empty bar Front Squats @32X1
– 200m Jog
Strength / Skill
Squat Clean (Every :20 x 12-15 reps:
1 squat clean @ 75% 1RM)
1 squat clean @ 75% 1RM)
WoD
Running Down a Dream (4 Rounds for reps)
4 Rounds for Time:
– 800m run as a pair
into 1 round of:
– Partner 1: 10 single DB box step ups @ 50/35lb to 24/20in box
– Partner 2: 14 toes to bar
–> Once both partners finish their movements, switch and perform the other
movement
Cooldown / Cashout
Pinch Plate Carries
2-3 sets x 30m
Rest 1 minute
TIme Cap: 28 minutes