Workout of the Day 11.11.2020




General WarmUp

  • 6 Minuten AMRAP

  • 30 Sec But Kicks

  • 10 Air Squats

  • 10 Ankle Touches (Link)

  • 6 Inch Worm



Mobility

4 Rounds

  • 5 Rounds Swimmer's Hover (Link)

  • 30 Sec Adductor Frog Sit (Link)



Strength / Skill

  • Tabata (8 Rounds: 20sec On / 10 Off) Hollow Hold - Flatter Kicks (Link 2)

  • Tabata: (8 Rounds: 20sec On / 10 Off) Wall Sit - Air Squats



WorkOut


Hero WOD


"Zachary Tellier"

In memory of Sgt. Zach ary Tellier. Killed in Action in Afghanistan October 2007

Source: crossfitdc.com


For Time (25' TC)

  • 10 Burpees

  • 10 Burpees + 25 Push Ups

  • 10 Burpees + 25 Push Ups + 50 Lunges

  • 10 Burpees + 25 Push Ups + 50 Lunges + 100 Sit Ups

  • 10 Burpees + 25 Push Ups + 50 Lunges + 100 Sit Ups +

  • 150 Air Squats

Skalierung: die Hälfte oder 2/3 der Reps, abhängig vom Fitness Level



Cooldown

  • 3' Seated Straddle Stretch



161 Ansichten

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