27. April 2023
Apr
27
CrossFit – Thu, Apr 27
Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students.
Warm-Up
Warm-Up
Bike/Rower – :20 @fast pace / :40 @easy recovery pace x 5 sets
+
2 Sets
5 Inchworm to push up
5/Side Groiner Stretch
5/Side Quadruped T-Spine Rotation+ overhead reach
Strength / Skill
Front Leaning Rest on Rings (Max reps)
Score: reps = seconds
Farmers Walk for 30 sec (Weight)
Score: reps = meters
5 alternating sets of:
A1. Front Leaning Rest on Rings for 30 seconds
Rest 1 minute
A2. Farmers Walk for 30 seconds
Rest 1 minute
WoD
Just Keep Breathing (5 Rounds for reps)
"Just Keep Breathing"
Every 2:30 x 5 sets:
15/12 cal bike @ 10 min effort
AMRAP Burpees to 6" touch overhead until 1:30 mark
Every 2:30 x 5 sets:
15/12 cal bike @ 10 min effort
AMRAP Burpees to 6" touch overhead until 1:30 mark
*Cap of 10 Burpees each set.
Cooldown
Cooldown
Accumulate 20 Cat-Cows with slow-controlled tempo
*Nasal breathing only
*Nasal breathing only
5 alternating sets of:
A1. Front Leaning Rest on Rings for 30 seconds
Rest 1 minute
A2. Farmers Walk for 30 seconds
Rest 1 minute