22. Januar 2023
Jan
22
CrossFit – Sun, Jan 22
Sunday-Funday
Warm-Up
For 9 min
– 10 Single DB Hang-Clean & Jerks e/s (light)
– 10 m. Inch-Worm
– 10 m. Bear-Walk
– 10 Lane-Hops (10 x over the line AND back)
– 10 Squats
For 9 min
– 10 Single DB Hang-Clean & Jerks e/s (light)
– 10 m. Inch-Worm
– 10 m. Bear-Walk
– 10 Lane-Hops (10 x over the line AND back)
– 10 Squats
WOD-Prep
Go through movements, build pairs and get ready (~10 min)
4 rds with :40/:20 on each movement
1. Shuttle-Runs
2. Dual DB Hang-Clean & Jerk
3. Box-Jump Over @24”/30” (high box)
4. Dual DB Front-Squats
5. Hand-Release Push-Ups
Rest 2-3 min between rounds
