7. Januar 2023
Jan
07
CrossFit – Sat, Jan 7
Warm-Up
Warm-Up
A. In Teams of 2
– 5 rds of 100m Rowling
Both partners perform X reps of:
1. rd: Burpees
2. rd: 2x Squats
3. rd: Inchworms
4. rd: 3x Sit-Ups
5. rd: Burpees
– 5 rds of 100m Rowling
Both partners perform X reps of:
1. rd: Burpees
2. rd: 2x Squats
3. rd: Inchworms
4. rd: 3x Sit-Ups
5. rd: Burpees
B.
4 rounds
– 6 Beat-Swings -> High Knees -> Straight Leg Raises -> TTB
– 12 alt. Samson Stretch Lunges it
– 6 Ring Rows
– 12 Am. KB-Swings
Workout Of The Day
Hero WoD (Time)
Marconi
For Time in Teams of 2 (split anyhow):
– 2382m row
– then-
20 rounds of:
– 11 T2B
– 20 Squats
– 16 Am. KB-Swings @ 16/24 kg
Cool-Down
Cool-Down
3 Sets
– 10 Cat-Cow -> Slow Controlled reps
– 30s McGill Curl up hold
– 4 Bird-Dogs e/s
