3. Februar 2023
Feb
03
CrossFit – Fri, Feb 3
Warm-Up
Warm-Up
Warm up:
12 min EMOM, rotating per minute
1: 30 sec Penguin hops (focus on timing of hands and jump)
2: 4 Lunges + 10 Air Squats
3: 8-12 Push ups
Strength / Skill
Wall-Walk (AMRAP – Rounds and Reps)
On a 10 minute running clock
1 wall walk
rest 30s
2 wall walks
rest 30s
3 wall walks
rest 30s
… continue adding 1 rep per set
1 wall walk
rest 30s
2 wall walks
rest 30s
3 wall walks
rest 30s
… continue adding 1 rep per set
WoD
WOD (Time)
"TTT Throwdown"
210 Single Unders
21 Thrusters (42,5/30)
150 Speed Steps (count only on 1 foot)
15 Thrusters
90 Double Unders
9 Thrusters
Cap – 9 min
210 Single Unders
21 Thrusters (42,5/30)
150 Speed Steps (count only on 1 foot)
15 Thrusters
90 Double Unders
9 Thrusters
Cap – 9 min
Cooldown
Cooldown
3 Sets
30 sec Down Dog Stretch w/ Opposite Toe Touch
8 Half Kneeling Pallof Press perside w/ pause at extension
30 sec Down Dog Stretch w/ Opposite Toe Touch
8 Half Kneeling Pallof Press perside w/ pause at extension
