16. Februar 2023
Feb.
16
CrossFit – Thu, Feb 16
Warm-Up
Warm-Up
Line Drill – 8 m. Each Drill
Knee Hug March
Lunge to Lizard
SL RDL to Kick
Lateral Lunge w Jump
Hurdle Walk Overs
Backward Hurdle Walk Overs
Butt Kicks
High Knee
Knee Hug March
Lunge to Lizard
SL RDL to Kick
Lateral Lunge w Jump
Hurdle Walk Overs
Backward Hurdle Walk Overs
Butt Kicks
High Knee
Then 1 Set:
10 Kip Swings
10 RDLs
10 Hang Muscle Cleans
WoD
WOD (Time)
5 Rounds for Time:
15 box jump overs @ 24/20"
9 Hang Power Cleans @70/47,5
6 STOH
15 box jump overs @ 24/20"
9 Hang Power Cleans @70/47,5
6 STOH
15 min cap
Strength / Skill
Single-DB Complex (Weight)
15 min Rotating emom w/ single DB
1: 6-8 half kneeling DB press
2: 6-8 three point DB row
3: 4-6 hand assisted DB RDL
1: 6-8 half kneeling DB press
2: 6-8 three point DB row
3: 4-6 hand assisted DB RDL
find a DB weight that allows you to
use the same DB on all 3 elements
Cooldown
Cooldown
1-2 Sets
Foam roll on Upper Back/traps x :60
Updog Abdominal Stretch x :60
Gentle Sleeper stretch x :30/side
Foam roll on Upper Back/traps x :60
Updog Abdominal Stretch x :60
Gentle Sleeper stretch x :30/side
