5. Juli 2023
Jul
05
CrossFit – Wed, Jul 5
Warm-Up
Warm-Up
EMOMx8 alternating
Min 1 – 5/side Cossack Squats + AMRAP Single unders until :50
Min 2 – :15 HS Hold* + AMRAP Bodyweight lunges until :50
Min 1 – 5/side Cossack Squats + AMRAP Single unders until :50
Min 2 – :15 HS Hold* + AMRAP Bodyweight lunges until :50
*Sub Straight arm plank
Strength / Skill
Front Rack Lunge (20 Front-Racked Barbell Lunges @ Max Load
– Build to a 20 RM in place
– 10/side not walking
– The set must be completed within 1 minute and unbroken to count so try not to pause too long between reps.)
WoD
Breath Test (4 Rounds for reps)
"Breath Test"
Every 3:00×4 sets:
2 minute window to perform:
50 double unders
4 wall walks
Max burpees to 15 cm. target in time remaining
Every 3:00×4 sets:
2 minute window to perform:
50 double unders
4 wall walks
Max burpees to 15 cm. target in time remaining
Score: reps per rd (50 DUs + 4 WW + 12 Target-Burpees = 66)
Cooldown / Cashout
Cooldown
3 Sets
Down Dog Stretch x :30
Half Kneeling Pallof Press x 8/side with pause at extension
Down Dog Stretch x :30
Half Kneeling Pallof Press x 8/side with pause at extension
Compare to 24.05.2023