22. Juni 2023
Juni
22
CrossFit – Thu, Jun 22
Warm-Up
Warm-Up
Line Drill – 7,5 m. Each Drill (TTT gait prep)
Knee Hug March
Lunge to Lizard
SL RDL to Kick
Lateral Lunge w Jump
Hurdle Walk Overs
Backward Hurdle Walk Overs
Butt Kicks
High Knee
Knee Hug March
Lunge to Lizard
SL RDL to Kick
Lateral Lunge w Jump
Hurdle Walk Overs
Backward Hurdle Walk Overs
Butt Kicks
High Knee
+
2 Sets
200m Jog
10 single KB romanian deadlifts
10 arch to hollow Swings
WoD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Strength / Skill
Turkish Get Up (accumulate 5-8 per arm
– suggested weights 16kg for men, 12kg for women)
– suggested weights 16kg for men, 12kg for women)
Cooldown / Cashout
Cooldown
Tempo Box Breathing:
Laying supine with feet elevated on box or bench – for 5 minutes, perform a 6 sec slow/controlled exhale, 6 sec pause, 4 sec inhale, 4 sec pause – focus on only taking in breathe through belly.
Laying supine with feet elevated on box or bench – for 5 minutes, perform a 6 sec slow/controlled exhale, 6 sec pause, 4 sec inhale, 4 sec pause – focus on only taking in breathe through belly.
3 Rounds for Time:
Run 400 meters
21 Kettlebell Swings @ 24/16
12 Pull-Ups
Time Cap: 15 minutes