23. Juli 2023
Jul
23
CrossFit – Sun, Jul 23
Sunday-Funday
Sunday-Funday
Warm-Up
EMOM 9
1. Jump Rope practice (Single Unders, CrossOvers, Double Unders)
2. Burpee KB Swing (perform a burpee, but instead of jumping perform one kb swing)
3. Air Squat into reverse back lunge (perform an air squat, then a reverse back lunge on one side. Alternate side after every Air squat)
EMOM 9
1. Jump Rope practice (Single Unders, CrossOvers, Double Unders)
2. Burpee KB Swing (perform a burpee, but instead of jumping perform one kb swing)
3. Air Squat into reverse back lunge (perform an air squat, then a reverse back lunge on one side. Alternate side after every Air squat)
WOD-Prep
Find workout partner and go through workout movements. Practice CrossOvers and Pistol progressions.
WOD
Partner AMRAP 20
50 CrossOvers (oder 100 Single Unders)
20 snychro American Swings
30/40 cal row
20 synchro Burpees
10 Pistol Squats e/s (scaling: shrimp squat, lateral box step down)
Strength
2-3 rds
10 Renegade Rows e/s
4 Turkish Get Ups e/s
