Mon 3. Mar
CROSSFIT OPEN WORKOUT 25.1
a) mobility 3min
1:00 each
instep rotations
hand walk
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
10 db deadlifts
10 step back lunges
10 scap. push ups
*remaining time plank hold
c) conditioning 15min
open workout 25.1
amrap 15min
3 lateral burpees over the dumbbell
3 db hang clean to overhead 22,5/15kg
9m walking lunges
*after completing each round, add 3 reps to the burpees and hang clean-to-overheads.
d) static holds 15min
accumulate
4min ring dip support hold
4min hollow hold
4min lunge hold (2min/leg)
* partition however you'd like
Skill Class 18:00
db hang clean and jerk