XW_CrossFit-Auckland-061

VENDREDI 24/01/2020

WARM-UP
3-4 ROUNDS w/ Single KB…

10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm FR Hold
:15 L arm OH Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 “Strict Burpees”

SKILL

ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell

BENCHMARK WORKOUT

« DIANE »
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up

FINISHER
« TABATA »
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.

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