CrossFit WOD
The Ghost
6 Rounds For Total Reps in 23 min 1분 Row (cal) 1분 Burpee 1분 Double-under 1분 Rest (마지막 라운드 Rest 생략)
Filthy Fifty
For Time (Chipper) 50 Box Jump (24/20 in) 50 Jumping Pull-up 50 Kettlebell Swing (16/12 kg) 50 Walking Lunge 50 Knees-to-Elbow 50 Push Press (45/35 lb) 50 Back Extension 50 Wall Ball (20/14 lb, 10/9 ft target) 50 Burpee 50 Double-under
Fatal 40
For Time (Chipper) 40 Wall Ball (20/14 lb, 10/9 ft target) 40 Hang Clean (95/65 lb) 40 Pull-up 40 Deadlift (95/65 lb) 40 Push-up 40 Box Jump (24/20 in) 40 Kettlebell Swing (24/16 kg) 40 Toes-to-bar 40 Air Squat 40 Hang Snatch (95/65 lb) 40 Double-under 40 Sit-up 40 Burpee 시작과 각 40-rep 동작 완료 후 400m Run
Cardio Complex
For Time (4 Rounds descending) 라운드 1: 1000m Row, 1 mile Assault Bike, 200 Single-under 라운드 2: 750m Row, 0.8 mile Assault Bike, 150 Single-under 라운드 3: 500m Row, 0.6 mile Assault Bike, 100 Single-under 라운드 4: 250m Row, 0.4 mile Assault Bike, 50 Single-under
Dirty Thirty
For Time (Chipper) 30 Box Jump (24/20 in) 30 Jumping Pull-up 30 Kettlebell Swing (16/12 kg) 30 Lunge 30 Knees-to-Elbow 30 Push Press (45/35 lb) 30 Back Extension 30 Wall Ball (20/14 lb, 10/9 ft target) 30 Burpee 30 Double-under Time Cap: 30분
Annie
50-40-30-20-10 Double-under Sit-up
모든 항목을 불러왔습니다.