A) For time: 2-4-6-8-10-12-14 Side Plank Hip Tap right Side Plank Hip Tap left 10 reps crab reach between sets B) Complete as many rounds as possible in 15 minutes of: 4 strict pull-ups / table-rows 8 push-ups with feet on a box 12 Squat-Cleans with Backback
Thema: Mobility https://us02web.zoom.us/j/81621611461?pwd=c29KcG14WmJmUkhSWGVRSHhMQWI5dz09 Meeting-ID: 816 2161 1461 Kenncode: 044196 Thema: Core https://us02web.zoom.us/j/89338326539?pwd=TTluK0c4bnlPTWFZYURjTmFyeWx5UT09 Meeting-ID: 893 3832 6539 Kenncode: 198892
CrossFit Hero WOD MLK For time: 15 Turkish get-ups with Backpack (alternating) Then 1 round of: 19 pike Push-ups 29 Burpees Then 2 rounds of: 19 Kettlebell Swings (with a heavy Backpack) 55 Hollow Rocks Then 1 round of: 19 goblet squats with heavy Backpack 63 mountain climbers Then 2 rounds of: 19 Kettlebell Swings (heavy Backpack) 86 Air Squats Finally 3 rounds of: 35 sumo deadlift high-pulls with heavy Backpack 39 lying toe touches (alternating)
Thema: Mobility https://us02web.zoom.us/j/85453229175?pwd=ck1IRG9MMCthZlVJalB6eUJuMXYxdz09 Meeting-ID: 854 5322 9175 Kenncode: 042492
A) 5 minutes crow practice B) Tabata Bent over row with Backback or heavy Object C) Complete as many rounds as possible in 12 minutes of: 20 butterfly sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges
