23. Februar 2023
Feb
23
CrossFit – Thu, Feb 23
Warm-Up
Warm-Up
2 Sets
10 Russian Baby Maker
5/side Eccentric Box Step downs
15 Tibialis Raise
15 KOT Calf Raise
200m Jog
10 Russian Baby Maker
5/side Eccentric Box Step downs
15 Tibialis Raise
15 KOT Calf Raise
200m Jog
WoD
Cold Toilet Seat (AMRAP – Reps)
"Cold Toilet Seat"
18 min AMRAP:
20-40-60-80-100
Double Unders
10-20-30-40-50:
Echo Cals
5-10-15-20-25
Burpees to plate (5 cm)
18 min AMRAP:
20-40-60-80-100
Double Unders
10-20-30-40-50:
Echo Cals
5-10-15-20-25
Burpees to plate (5 cm)
Strength / Skill
Dual-DB-OH Triceps-Extensions (15-20 DB OH tricep extension)
Dual-DB Bicep-Curls (12-15 DB bicep curl)
3 sets:
A1. 15-20 DB OH tricep extension
A2. 12-15 DB bicep curl
rest 30 sec between exercises
Cooldown
Cooldown
3 min Walk with down regulation Breathing – Deep inhales through nose, long exhales through mouth
3 sets:
A1. 15-20 DB OH tricep extension
A2. 12-15 DB bicep curl
rest 30 sec between exercises