CrossFit WOD
The Happening
For Time 10-20-30-40-50-60-70-80-90-100 Alternating Lunge 10 Burpee (각 Lunge 세트 후)
Linchpin Test 13
For Time 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpee 각 Burpee 세트 전에 400m Run 무게조끼 착용 (20/14 lb)
Super Legs
5 Rounds For Time 20 Air Squat 20 Alternating Lunge 20 Alternating Split Squat Jump 10 Squat Jump
Commcorr 7
EMOM 24 min (6분 사이클 × 4) 1분 차: 20 Air Squat 2분 차: 15 Push-up 3분 차: 20 V-up 4분 차: 20 Jump Squat 5분 차: 30 Mountain Climber 6분 차: 45초 Plank
Flight Simulator
For Time 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Reps Unbroken Double-under (각 세트를 반드시 끊김 없이 완수, 실패 시 해당 세트 재시작)
Home Core
3 Rounds For Time 15 Dumbbell Sit-up (50/35 lb) 20 Dumbbell Russian Twist (50/35 lb, 1-count) 10 Right Side Plank with Hip Raise 10 Left Side Plank with Hip Raise 10 V-up
Mickey Mouse
For Time (역순 ladder) 20 Air Squat / 2 Push-up / 20 Lunge / 2 Burpee 2 Air Squat / 20 Push-up / 2 Lunge / 20 Burpee 18 Air Squat / 4 Push-up / 18 Lunge / 4 Burpee 4 Air Squat / 18 Push-up / 4 Lunge / 18 Burpee 16 Air Squat / 6 Push-up / 16 Lunge / 6 Burpee 6 Air Squat / 16 Push-up / 6 Lunge / 16 Burpee 14 Air Squat / 8 Push-up / 14 Lunge / 8 Burpee 8 Air Squat / 14 Push-up / 8 Lunge / 14 Burpee 12 Air Squat / 10 Push-up / 12 Lunge / 10 Burpee 10 Air Squat / 12 Push-up / 10 Lunge / 12 Burpee
Durante Core
5 Rounds For Time 10 Hollow Rock 10 V-up 10 Tuck-up 10초 Hollow Hold 1분 Rest
Deck of Fitness
20 min AMRAP 무작위 카드 한 장씩 뽑아 해당 동작을 rep 수만큼 수행 Hearts = Push-up Spades = Jump Lunge Diamonds = Sit-up Clubs = Air Squat Jokers = 15 Burpee 숫자 카드 = 숫자 rep Ace = 1 rep Jack = 11, Queen = 12, King = 13
HomeWORK 26
5 Rounds 5 Burpee 20 Squat 5 Burpee 10 Push-up 5 Burpee 20 Lunge 5 Burpee 10 V-up
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