28. Januar 2023
Jan
28
CrossFit – Sat, Jan 28
Warm-Up
Warm-Up
2 Rounds
Tabata :20 on / :10 transition
Deadhang
Plank Transitions
Russian KB Swings
Hollow Body Hold
Tabata :20 on / :10 transition
Deadhang
Plank Transitions
Russian KB Swings
Hollow Body Hold
WoD
WOD (Time)
"Partner up!"
In Teams of 2:
20 rds for time:
3 Handstand Push-Ups
6 Hang-Power-Cleans – 70/50
9 T2Bs
*Partners alternate every movement.
*30 min cap
*Individuals perform TTT Throwdown
In Teams of 2:
20 rds for time:
3 Handstand Push-Ups
6 Hang-Power-Cleans – 70/50
9 T2Bs
*Partners alternate every movement.
*30 min cap
*Individuals perform TTT Throwdown
Strength / Skill
Bent-Over Dual-DB Seesaw-Row (Weight)
**Optional strength**
A. Bent over DB seesaw row; 6-8/arm x 3; rest 2:00
A. Bent over DB seesaw row; 6-8/arm x 3; rest 2:00
Cooldown
Cooldown
Foam Roll Lats and Shoulders x 1:00/side
Side Lying Thoracic Windmills x 5/side slow
Tall Kneeling Shoulder CARs x 2/direction/side
Side Lying Thoracic Windmills x 5/side slow
Tall Kneeling Shoulder CARs x 2/direction/side
