5. Februar 2023
Feb
05
CrossFit – Sun, Feb 5
Sunday-Funday
Sunday-Funday
Warm-Up
EMOM 9 min
1.min: Mountain Climbers (put front leg outside of arms)
2.min: Russian KB Swings -> American KB Swings (in round 2 and/or 3)
3.min: Cossack Squats
EMOM 9 min
1.min: Mountain Climbers (put front leg outside of arms)
2.min: Russian KB Swings -> American KB Swings (in round 2 and/or 3)
3.min: Cossack Squats
Pre-WOD
– Find a partner, go through movements and get ready (~10 min)
For time
– 120 Burpee Box Jump Over @20”/24” (split reps as needed)
EMOM
– 5 synchro American KB Swings
Time Cap: 20 min
Scaling: If sub 60 reps at 10:00 mark, switch to Box Jump Overs
Core TABATAs (rest ~1 min between TABATAs)
TABATA 1
– Flutter kicks
TABATA 2
– Bicycle Crunch
TABATA 3
– Hollow Hold (scale to butterfly sit-ups)
