28. März 2024
Mrz
28
CrossFit – Thu, Mar 28
Warm-Up
Warm-Up
Strength/Skill
Step Ups + OH Barbell Hold (AMRAP – Rounds and Reps)
8 min AMRAP For Quality:
-10 Barbell Back Rack Step Ups (5/side) @ 52,5/30 kg
-30 sec OH Barbell Hold
WoD
Cruise (AMRAP – Rounds and Reps)
22 minute AMRAP for quality
-30 sec plank on elbows
-15/12 cal Echo Bike
-10 bodyweight walking lunge per leg
-3 turkish get up on left arm 12/8kg
-30 sec reverse plank
-15/12 cal Echo Bike
-10 unloaded box step ups per leg
-3 turkish get up on right arm 12/8kg
Cool Down/Cashout
Breathe Work – Retention Holds
Laying supine with feet elevated on box or bench, after a natural exhale, hold your
breathe as long as possible until you reach a 9/10 level of discomfort, return to normal
nasal/belly breathing for 2 minutes x 3 sets
3:00 Echo Bike – increase pace each minute
+
2 sets
-:30 Groiner Stretch e/s
-5 Eccentric box step downs e/s
-8m per side Single Arm DB OH Carry