7. März 2024
Mrz
07
CrossFit – Thu, Mar 7
Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Warm-Up
Warm-Up
EMOMx10
Min 1 – :40 Steady pace Shuttle Runs
Min 2 – :40 Steady pace Row
Strength / Skill
Rowing Technique Drills:
3 minutes Rowing Pick Drill
+
3 min Force Curve Drill
+
Every 90 sec x 3 attempts:
Max Wattage Row in 6 Pulls
WoD
Respiration (Time)
Partner Workout
For best total time:
-21-15-9 Calorie row
-18-12-6 Cal Echo bike
rest 3:00
-6-12-18 Cal Echo bike
-9-15-21 Calorie row
P1 is on the rower while P2 is on EB, both athletes will work at the same time. When both
have finished, they switch.
Ladies cals: 18/12/6 for row, 15/10/5 cal on EB
Cooldown / Cashout
Stretching
3 min Seated pancake Forward Fold
+
3 min Seated Forward Fold 90/90 Stretch (1.5 min/side)
