29. Januar 2023
Jan
29
CrossFit – Sun, Jan 29
Sunday-Funday
Sunday Funday
Warm-Up
For 9 min
– 30 Single-Under
– 10 Ring-Rows
– 10 Wall-Squats
– 5 Inch-Worms
For 9 min
– 30 Single-Under
– 10 Ring-Rows
– 10 Wall-Squats
– 5 Inch-Worms
WOD-Prep
– Go through movements, build Teams of 3 and get ready (~8 min)
WOD
Teams of 3
AMRAP 30
– Wall-Sit | Single KB OH-Squats (scaling: Goblet Squat)
– Wall-Facing Handstand-Hold | Single/Double-Unders
– Hang from Rings | Pull-Ups
– (Side) Plank | Burpees
Workout flow:
– Partner A holds isostatic movement for max time.
– Partner B performs max reps while Partner A holds.
– Partner C rests.
– When Partner A breaks a .hold, Partners rotate: A->B, B->C, C->A
– When all 3 teammates have done the movement, the team moves on to the next pair of movements .
– Repeating this for a total of 30 min.
