30. März 2023
Mrz
30
CrossFit – Thu, Mar 30
Warm-Up
Warm-Up
Line Drill – 7,5 m. Each Drill:
Knee Hug March
Lunge to Lizard
SL RDL to Kick
Lateral Lunge w Jump
Hurdle Walk Overs
Backward Hurdle Walk Overs
Butt Kicks
High Knee
Knee Hug March
Lunge to Lizard
SL RDL to Kick
Lateral Lunge w Jump
Hurdle Walk Overs
Backward Hurdle Walk Overs
Butt Kicks
High Knee
+
Run 400m @warm up pace
Strength / Skill
Chin-Up- & Handstand-Hold (Checkmark)
3 alternating sets of:
A1. Chin Over The Bar Hold for 30 seconds
Rest 1 minute
A2. Wall Facing Handstand Hold With Knees Tucked for 30 seconds
-hold each exercise for max time unbroken
-cap each set at 30 sec
A1. Chin Over The Bar Hold for 30 seconds
Rest 1 minute
A2. Wall Facing Handstand Hold With Knees Tucked for 30 seconds
-hold each exercise for max time unbroken
-cap each set at 30 sec
WoD
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
https://www.crossfit.com/workout/2010/05/09#/comments
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
https://www.crossfit.com/workout/2010/05/09#/comments
Cooldown
Cooldown
5-10 min Walk or Bike nasal breathing only
