27. Oktober 2023
Okt
27
CrossFit – Fri, Oct 27
Warm-Up
Warm-Up
Line Drill – 10m Each Drill
– Knee Hug March
– Lunge to Lizard
– Inchworms
– Lateral Duck Unders
– 400m @warm up pace
+
2 Sets
– 10 single KB Romanian Deadlift
– 5 arch to hollow Swings
– 3 Wall Walks to :05 + wall facing HS hold
+
Workout Prep:
1 set
– 200m Run
– 12 KB Swing
– 6 Pull ups
Strength / Skill
Handstand Push-Ups (AMRAP – Rounds and Reps)
AMRAP 3 minutes, with Buy In:
Buy In:
– 10 Wall Facing Strict Handstand Push-Ups
– 15 Strict Handstand Push-Ups
AMRAP:
– Kipping Handstand Push-Ups
Parallette Handstand push-up Eccentric
Every 20 seconds, for 3:20 (10 sets):
1 Parallette Handstand push-up Eccentric
WoD
Helen (Time)
3 Rounds for Time:
– 400 m Run
– 21 Kettlebell Swings @ 24/16 kg
– 12 Pull-Ups
Time Cap: 15 minutes
Cooldown / Cashout
Unloaded Jefferson Curls
10 Unloaded Jefferson Curls; each rep takes 12 seconds (4,4,4)
use heavy dumbbell/ground instead of Parallette