23.02.2021 - CrossFit TB

23.02.2021

Home WOD

Warm-up:
10 m walk on toes
10 m walk to toes backwards
10 m walk on heels
10 m walk feet turned out
10 m walk feet turned in
10 m lunge walk-arms locked out overhead
10 m lunge walk – torso twist towards forward leg
10 m butt kickers
10 m high knees
10 m bear crawl forward
10 m bear crawl backward
Then,
1 Round:
10 Alternating Lunge Elbow to the Floor (Total)
5 Inchworms

Bodyweight Version:
8 Rounds:
100m Run
12 Alternating Stepback Lunges
8 Burpees
This is a longer aerobic workout that you will chip away at. Do not go out too hot! Smooth is fast.
Aim to keep movements unbroken and utilize the rest between movements.

Equipment Version:

8 Rounds:
100m Run
12 Alternating Dumbbell Hang Clean and Jerks
8 Lateral Burpees Over Dumbbell

Accessory:
Superset:
2 Sets:
A1. 10 Dumbbell Single Leg RDL (Each Side)
A2. 20 Hip Bridges (2 sec pause at the top each rep)
Rest :30 B/T Sets.
Superset means you will perform A1 (both legs), rest :30, perform A2 then rest :30.