9. Mai 2023
Mai
09
CrossFit – Tue, May 9
Warm-Up
Warm-Up
:30/side Calf Stretch on Rig/Box
3 Sets
3 Inchworms + 6/side Shoulder taps
12 Air Squats @32X1 tempo
12 Box Step ups*
3 Sets
3 Inchworms + 6/side Shoulder taps
12 Air Squats @32X1 tempo
12 Box Step ups*
*Switch to Box jump for last round
Strength / Skill
1 min max Toes-to-Bar (incl. 120/150 m. row) (3 rds
1 minute window
150/120m row
max reps toes to bar
–rest 1 min –)
1 minute window
150/120m row
max reps toes to bar
–rest 1 min –)
1 minute window
150/120m row
max reps toes to bar
–rest 1 min —
150/120m row
max reps toes to bar
–rest 1 min —
Scaling:
– Scale TTB to Kipping Knees to elbows or Knees to chest.
– The row should be done in 30 seconds or less.
– For advanced athletes see if you can hold on for the entire remainder of the minute for one large set.
WoD
Ante Up (AMRAP – Rounds and Reps)
"Ante Up"
12 minute AMRAP:
30/24 cal bike
12 minute AMRAP:
30/24 cal bike
Into:
Amrap with remaining time :
15 wall balls
10 box jump overs @24/20"
5 wall walks
Cooldown
Cooldown
EMOM x 10:
Min 1: 2-5 Band Assisted Sissy Squats
Min 2: 2-5 Band Assisted Natural Knee Extensions
Min 1: 2-5 Band Assisted Sissy Squats
Min 2: 2-5 Band Assisted Natural Knee Extensions
