28. Dezember 2023
Dez
28
CrossFit – Thu, Dec 28
Warm-Up
Warm-Up
Row
– :20 on / :10 off x 8 sets (4 min)
pick up pace each interval to be near sprint by the end
+
2 rounds:
– 20 seconds pogo jumps
– 10 seconds rest
– 20 seconds speed steps
Rest 10 seconds
– 20 seconds Penguin hops
Rest 1-2 min
WoD
Hip-Hop Anonymous (Time)
For Time:
– Row 2000/1600 meters
– 200 Double-Unders
– Row 1000/800 meters
– 100 Double-Unders
Time Cap: 20 minutes
Strength / Skill
Strength AMRAP (AMRAP – Rounds)
– 3 Dragon Flags
– 200ft DB Suitcase Carry/side (or stationary hold for 30-40 sec/side
– 6 DB Goblet Cossack Squats/side – Not Alternating, loading based on feel
Cooldown / Cashout
