8. Juli 2023
Jul
08
CrossFit – Sat, Jul 8
Warm-Up
Warm-Up
3 Sets
300m Row *speed up each set
:10 HS Hold on wall
5 Ring Rows
5 Hand release Push ups
300m Row *speed up each set
:10 HS Hold on wall
5 Ring Rows
5 Hand release Push ups
WoD
Ante Up 2 (Time)
"Ante Up"
In teams of 2
For time:
3k/2700/2400m row buy in
–into–
10 rounds:
4 strict hspu
8 CTB pull ups
12 med ball sit ups
In teams of 2
For time:
3k/2700/2400m row buy in
–into–
10 rounds:
4 strict hspu
8 CTB pull ups
12 med ball sit ups
*split reps as desired
Timecap 30 min.
Strength / Skill
Box Squat (5 sets of 5 reps @ 70-80%
Rest 2 minutes between sets
Rest 2 minutes between sets
*% based off 1 RM back squat)
@parallel
Cooldown / Cashout
Cashout
Knee Strength:
EMOM x 10:
Min 1: 2-5 Band Assisted Sissy Squats
Min 2: 2-5 Band Assisted Natural Knee Extensions
EMOM x 10:
Min 1: 2-5 Band Assisted Sissy Squats
Min 2: 2-5 Band Assisted Natural Knee Extensions
