27. Dezember 2023
Dez
27
CrossFit – Wed, Dec 27
Warm-Up
Warm-Up
3 Sets
– 10 Wrist Rocks side to side
– 10 Scap Push-ups
– 10 Empty barbell Good mornings
– 5×1 Hang Muscle clean + 1 strict press (empty bar)
+
Metcon prep
2 rounds
– 2 Power Cleans
– 2 HSPU
Strength / Skill
Shoulder Press (5 sets of 5 reps
Rest 90 seconds between sets)
Rest 90 seconds between sets)
WoD
What Goes Up Must Come Down (AMRAP – Rounds)
7 minute AMRAP:
2-4-6-8-10 etc.
– Power cleans @ 61/43kg
– Handstand pushups
Cooldown / Cashout
Seated Pancake Stretch
band assisted