9. September 2023
Sep
09
CrossFit – Sat, Sep 9
Warm-Up
Warm-Up
3 Sets
:30/side lunging Sampson Stretch
:30 Side to Side line hops
10 Medball Kang Squats
5 Max Height Wallballs
:30/side lunging Sampson Stretch
:30 Side to Side line hops
10 Medball Kang Squats
5 Max Height Wallballs
Strength / Skill
Kang Squat (3 sets of 8 reps
Rest 2 minutes between sets)
Rest 2 minutes between sets)
Gliding Leg Curls (3 sets of 8 reps
Rest 2 minutes between sets)
Rest 2 minutes between sets)
*7/10 RPE, working positions
WoD
Bouncy Ball (2 Rounds for reps)
"Bouncy Ball"
As Many Rounds and Reps as possible in 10 minutes:
30 Double-Unders
10 Medball Squat Cleans @9/6
As Many Rounds and Reps as possible in 10 minutes:
30 Double-Unders
10 Medball Squat Cleans @9/6
–rest 2 minutes before next part–
As Many Rounds and Reps as possible in 10 minutes:
30 Double-Unders
10 Wall Ball Shots @9/6
*alternating full rounds with partner
Cooldown / Cashout
Cooldown
LAX Ball Calf Smash x 4:00/side slowly working from achilles up to knee
*7/10 RPE, working positions