CrossFit 2022.11.25 基准训练3轮:（500米划船+12...

COMPETE – 22.11.25

WARM-UP

3 sets:

9/12-cal. row

10 Romanian deadlifts (empty barbell)

10 alternating Spiderman stretch

:30 hollow hold

4 sets:

6 deadlifts

6 box jumps

221125

3 rounds for time:

400/500-m row

12 deadlifts (body weight)

21 box jumps (20 in)

MAIN LIFT

3 sets:

1 shoulder presses

– Building to your heaviest single.

ACCESSORY - I

4 sets:

6 KB Z-presses

STRETCHING

3 sets:

:45 childs pose

:45 frog stretch