CrossFit Inua

From the Blog

11/2-18 WOD

Announcements

Vi lukker tidligere lørdag d. 16. og søndag d. 17. feb. pga. workshop.
Vi lukker lørdag d. 16. kl. 14 og søndag d. 17. kl. 13:30.

CrossFit Inua – CrossFit

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Warm-up

2 x Junk Yard Dog (No Measure)

3-2-1 GO

Gymnastics

Pull up warm up (5-5-5-6-6 (strict/ kipping/ butterfly)

4-5 sæt á 5-6 pull ups
10 min.

Metcon

Rx: Metcon (Time)

4 runder (TC – 15)

12 Power snatch 60/ 40

12 Back rack back step lunges 60/ 40

12 box jump 30/ 24

12 chest to bar pull ups

Sc 1: Metcon (Time)

4 runder (TC – 15)

12 Power snatch 40/ 25

12 Back rack back step lunges 40/ 25

12 box jump 24/ 20

12 pull ups

Sc 2: Metcon (Time)

4 runder (TC – 15)

12 Power snatch 20/ 15

12 back step lunges

12 box step up 24/ 20

12 ring rows

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