Name: Playbook - Suzanne Svanevik - Vacation Workout • CrossFit
Uploaded: 2022-12-04T11:53:03.417Z
Duration: 30 min
Description: Vacation Workout • CrossFit

Strength: 
5 Rounds (not for time) of: 
10 Strict pull ups
10 Plate russian twist
10 Barbell rows 
10 Hanging leg raises
- 5 min rest - 
Metcon: 
21-15-9 reps for time of:
Thrusters @ 30kg
Burpees over the bench

- Pull yourself up until your chin is over the bar
- The elbows should be extended in the bottom position on every rep

Pull ups

- Sit on your butt with legs and torso elevated
- Hold a plate in your hands
- Twist the plate to the side touching the ground back and forth to both sides

Plate russian twists

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down

Hanging leg raises

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

Burpees over the bench

Vacation Workout • CrossFit

Legs And Glutes Workout

Dominique Walker

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My legs are on fire I love it! The seated calf raises killed me. 🔥

Eliana Georgiana

Calf raises at the end was brutal 🥵🔥

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