21. September 2023
Sep
21
CrossFit – Thu, Sep 21
Warm-Up
Warm-Up
2:00 Row
+
2 sets
5 Inchworms
:20 supinated dead bar hang
10 Hollow Body Rocks
WoD
Steady (AMRAP – Rounds and Reps)
25 Minutes at smooth effort:
40/32 cal row
30 sec plank on elbows
20 sec dip support hold
10 ring rows
40/32 cal row
30 sec plank on elbows
20 sec dip support hold
10 ring rows
Strength / Skill
Cooldown / Cashout
Staggered Stance Dumbbell Romanian deadlifts (10 Staggered Stance Dumbbell Romanian deadlifts)
Single Arm Kettlebell Suitcase Carry (15 m. Single Arm Kettlebell Suitcase Carries)
scoring:
reps = meters
reps = meters
Every minute for 8 minutes (2 rounds):
Minute 1
10 Staggered Stance Dumbbell Romanian deadlifts
Minute 2
Single Arm Kettlebell Suitcase Carries 50 feet
Minute 3
Max AbMat Sit-Ups
Minute 4
Rest
*10 reps/side for deadlifts
*Moderate load for DB’s, focus on form over loading.
Sit-ups (Max AbMat Sit-Ups)
Every minute for 8 minutes (2 rounds):
Minute 1
10 Staggered Stance Dumbbell Romanian deadlifts
Minute 2
Single Arm Kettlebell Suitcase Carries 50 feet
Minute 3
Max AbMat Sit-Ups
Minute 4
Rest
*10 reps/side for deadlifts
*Moderate load for DB’s, focus on form over loading.
Every minute for 8 minutes (2 rounds):
Minute 1
10 Staggered Stance Dumbbell Romanian deadlifts
Minute 2
Single Arm Kettlebell Suitcase Carries 50 feet
Minute 3
Max AbMat Sit-Ups
Minute 4
Rest
*10 reps/side for deadlifts
*Moderate load for DB’s, focus on form over loading.