5. Mai 2023
Mai
05
Min 1 – easy
Min 2 – Moderate
Min 3 – hard paces
+
2 Sets
Bottom of Squat thoracic rotations x 4/side
Forearm Side plank w/ leg lifts x 4/side Banded Lat Stretch x :30/side
3 alternating setsof:
A1) 5Single Arm Dumbbell Overhead Squats
A2) Max strict Pull-Ups
*AMRAP (-1)
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
Shuttle-Run
1 Shuttle run = 2 x 7,5 m.
Burpee Pull-Ups
•The athlete begins by standing with the feet together underneath a pull-up bar.
• While standing with the hips and knees straight, extend the arms overhead. – The arms must be in line with the torso when viewed from profile.
• Touch the thumbs of each hand together and extend the fingers.
• The athlete’s fingers cannot touch the pull-up bar in the measuring position. – The pull-up bar must be above the athlete’s fingertips.
• Clearly show the measurement process during the video submission.
• An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull-up bar.
1-rep-max thruster (from the floor)
https://games.crossfit.com/workouts/open/2023/2?scaled=2&scaled=0&division=2
2 min on any machine @ easy/nasal breathing pace
2 min Childs Pose – Focus on Deep Belly Breaths
2 min on any machine @ easy/nasal breathing pace
2 min Foam Roll Calves and legs – Deep Breaths
2 min on any machine @ easy/nasal breathing pace
3 alternating setsof:
A1) 5Single Arm Dumbbell Overhead Squats
A2) Max strict Pull-Ups
*AMRAP (-1)