27. Januar 2024
Jan
27
CrossFit – Sat, Jan 27
Warm-Up
Warm-Up
Line Drill – 8 m Each Drill
-Knee Hug March
-Lunge to Lizard
-Inchworms
-Lateral Duck Unders
-200m Run @warm up pace
+
2 sets
-10 seated banded Banded Rows
-5 Lunge/Squat complexes (1/side Reverse lunges + 2 Air Squats)
Strength / Skill
Three Point Dumbbell Rows (Weight)
Every 2 minutes, for 6 minutes (3 sets):
12 Three Point Dumbbell Rows (e/s)
Bent-Over Barbell Rows (Time)
For Time:
50 Bent-Over Barbell Rows @ 20/15 kg
Time Cap: 3 minutes
WoD
Where Art Thou (Time)
For time with Partner:
-Run 400 meters
-200 Air Squats
-Run 400 meters
-150 AbMat Sit-Ups
-Run 400 meters
-100 Barbell Thrusters @ 20/15kg
-Run 400 meters
-50 V-Ups
-Run 400 meters
Time Cap: 28 minutes
run together
split rest of work as desired
Cooldwon / Cashout
Seated Elbow On Knee Banded External Rotation
4 sets of 8 reps
Rest as needed
