27. Juni 2024
Juni
27
CrossFit – Thu, Jun 27
Warm-Up
Warm-Up
3 ROUNDS
:45 Row*
12 Alt. KB Deadlifts
10 Scap Push-Ups
10 Arm Haulers
:20/:20 KB Suitcase Hold
*RND 1= Arms + Body Rowing / RND 2= Half Slide Rowing / RND 3=Full Slide Rowing.
Partner Workout – All
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 23 MINUTES*
80/65 Cal Bike**
60 Russian KB Swings (Athlete Choice)
40 Hand Release Push-Ups
200m KB Suitcase Carry***
*P1 works while P2 rests, split work as needed.
**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.
***Switch KB b/t partners as needed.
(Score is Rounds + Reps)
Solo Workout Option – All
EVERY 5:00 x 4 SETS (AMRAP – Reps)
25/20 Cal Bike
20 Russian KB Swings (Athlete Choice)
100m Suitcase Carry
Max Hand Release Push-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of Push-Ups)
Cool Down – All
ON A 7:00 RUNNING CLOCK…
Foam Roll Quads, Lats, Calves
(No Measure)
