29. Juni 2023
Jun
29
CrossFit – Thu, Jun 29
Warm-Up
Warm-Up
Accumulate a 1000m Row
*Every 200m get off the rower and perform:
1 set
15 FHL calf raises
20 side to side line hops
*Every 200m get off the rower and perform:
1 set
15 FHL calf raises
20 side to side line hops
Strength / Skill
Rope Jump Skills 2023-06-29
Skill
Every minute for 12 minutes (4 rounds):
Minute 1
penguin hops (double tap)S for 15 seconds
Minute 2
"air" Double Unders for 15 seconds
Minute 3
Double-Unders for 15 seconds
Every minute for 12 minutes (4 rounds):
Minute 1
penguin hops (double tap)S for 15 seconds
Minute 2
"air" Double Unders for 15 seconds
Minute 3
Double-Unders for 15 seconds
WoD
Energizer Bunny (Time)
Energizer Bunny
For Time:
Row 2000/1600 meters
200 Double-Unders
Row 1000/800 meters
100 Double-Unders
For Time:
Row 2000/1600 meters
200 Double-Unders
Row 1000/800 meters
100 Double-Unders
Time Cap: 22 minutes
Cooldown / Cashout
Cashout
Crossover Symmetry Sequence – Bands at Eye Level:
15 Rows with 1 sec pause at end range
15 Lat Pull-Downs with 1 sec pause
15 Reverse Fly’s with 1 sec pause
x 2 sets
15 Rows with 1 sec pause at end range
15 Lat Pull-Downs with 1 sec pause
15 Reverse Fly’s with 1 sec pause
x 2 sets
