28. Juni 2023
Jun
28
CrossFit – Wed, Jun 28
Warm-Up
Warm-Up
400m jog
+
3 sets
8/side lunging Samson stretches
10 circular Scap Pull ups/ kip swings/kipping knee raise*
15 m./side Single arm DB OH Carry
+
3 sets
8/side lunging Samson stretches
10 circular Scap Pull ups/ kip swings/kipping knee raise*
15 m./side Single arm DB OH Carry
*Change movement each set
Strength / Skill
Bent Over Barbell Row With Horizontal Band (4 sets of 6-8 reps
Rest 2 minutes between sets)
Rest 2 minutes between sets)
WoD
Grippy (Time)
"Grippy"
4 Rounds for Time:
16 Toes to Bars
12 Dual Dumbbell Walking Lunge Steps @22,5/15
8 Dual Dumbbell Shoulder to Overheads
4 Rounds for Time:
16 Toes to Bars
12 Dual Dumbbell Walking Lunge Steps @22,5/15
8 Dual Dumbbell Shoulder to Overheads
*DBs by sides for lunges
Cooldown / Cashout
Cashout
3 Sets
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
