3. März 2023
Mrz
03
CrossFit – Fri, Mar 3
Warm-Up
Warm-Up
10 min AMRAP @warm up pace
:30 Bike
10 Yoga Push ups
:10/side Rope Deadhangs
10 American KB Swing
:30 Bike
10 Yoga Push ups
:10/side Rope Deadhangs
10 American KB Swing
Strength / Skill
50 Wall-Walks w/ Partner (Time)
Partner Style: I-go-you-go
50 wall walks for time
Cap: 12 min
-one partner is working at a time
-reps must be split evenly between partners
50 wall walks for time
Cap: 12 min
-one partner is working at a time
-reps must be split evenly between partners
WoD
WOD (AMRAP – Reps)
Skillful/Heavy EMOM x 16 min*
Min 1: 30 sec amrap rope climbs
Min 2: 30 sec amrap power snatch 60/42,5
Min 3: 30 sec amrap cal Echo Bike
Min 4: Rest
Min 1: 30 sec amrap rope climbs
Min 2: 30 sec amrap power snatch 60/42,5
Min 3: 30 sec amrap cal Echo Bike
Min 4: Rest
In 2 or 3 Teams, staggered start
Score is total amount of reps and cals
Cooldown
Cooldown
LAX Ball Roll on forearms x 1 min side
LAX Ball Roll on Shoulders x 1 min side
BB or Foam Roll over Quads x 1 min side
LAX Ball Roll on Shoulders x 1 min side
BB or Foam Roll over Quads x 1 min side
