4. Juli 2023
Jul
04
CrossFit – Tue, Jul 4
Warm-Up
Warm-Up
2 Sets:
:30/side PVC Front Rack Stretch
12 Straight leg Sit ups
9 Clean Grip Deadlift (empty bar)
6/side Single leg Glute Bridges
:30/side PVC Front Rack Stretch
12 Straight leg Sit ups
9 Clean Grip Deadlift (empty bar)
6/side Single leg Glute Bridges
Strength / Skill
1 1/4 Barbell Hip Thrust (5 sets of 6-8 reps
Rest 90 seconds between sets)
Rest 90 seconds between sets)
WoD
Open and Close (Time)
"Open and Close"
2 Rounds for Time:
20 Power Cleans @ 60/42,5
30 Toes to Bars
2 Rounds for Time:
20 Power Cleans @ 60/42,5
30 Toes to Bars
Time Cap: 10 minutes
Cooldown / Cashout
Cooldown
5-10 Minutes Foam Rolling Low Back and Glutes
