Warmup: 400m Run
3 Rounds 10 Hamstring walk 10 Pigeon stretch 10 Pull ups 10 Wall ball S & S: Run 8sets 200m run 1 min Rest WOD: 27- 21 – 15 -9 Wall ball Pull ups
0 Comments
Warmup: 3 Rounds
10 Pushup to down dog 10 Strict press 10 Squats 30 Skips S & S: push Jerk 5 sets of 5 reps WOD: 10 Rounds 9 Thrusters 40/25 35 DU’s Warmup: 400m run
3 Rounds 10 Snatches 10 Pull ups 40 Skips S & S: 12 min EMOM focus on DU 1; 40 Double Unders (adv. 60DU’s; scaled 40 sec DU) 2; 40 sec plank 3; 40 Double Unders (adv. 60DU’s; scaled 40 sec DU) 4; 12/9 Calories WOD: 3 Rounds 400m run 12 Snatches (40/25) 20 Pull ups Warmup: 3 Rounds
10 Samson lunges 10 Hamstring walks 10 Deadlifts 10 Squats S & S: Squat Clean Ladder 5-4-3-2-1 Must go heavier each round WOD: For time 1 up to 10 down to 1 Deadlifts (100/65) (80/55) (60/40) Burpees over bar |
AuthorCrossFit Pretoria Archives
April 2023
Categories
All
|