21. Juni 2023
Juni
21
CrossFit – Wed, Jun 21
Warm-Up
Warm-Up
Progressive Row
:30 @easy effort
:20 @moderate effort
:10 @hard effort
x 3 sets continuously (3 minutes)
:30 @easy effort
:20 @moderate effort
:10 @hard effort
x 3 sets continuously (3 minutes)
+
2 Sets
:30/side PVC Front Rack ER stretch
5/side lunging Samson lunge
10 Reps Burpees/Box Jumps/Burpee Box Jumps*
*Progress the movement with each round
Strength / Skill
Front Rack Lunge (3 sets of 6-8 reps/side
– Alternating legs per rep
– Rest 2 minutes between sets)
– Alternating legs per rep
– Rest 2 minutes between sets)
WoD
Buy in to Cash Out (5 Rounds for reps)
"Buy in to Cash Out"
5 sets for max calories:
2 minute running clock:
15 burpee box jump overs
Max calorie row in remaining time
–rest 1 minute–
5 sets for max calories:
2 minute running clock:
15 burpee box jump overs
Max calorie row in remaining time
–rest 1 minute–
Cooldown / Cashout
Cooldown
5-10 min easy spin on choice machine or walk
