CrossFit Inua

CFE Assault bike 1A

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 1A – CFE 10 x 1min sprint + 1 min. roligt (10 Rounds for distance) Team 2 10 runder hver 1 min.[…]

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CFE Run 1A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up Løbeopvarmning (No Measure) Led 7 min. roligt løb 2 x 1 min sprint Endurance 1A – CFE 10 x 1min sprint + 1 min. roligt (10 Rounds for distance) Team 2 10 runder hver 1 min. sprint + 1 min.[…]

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4/5-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 2 x Junk Yard Dog (No Measure) 2 runder af Junk yard dog… hver 3-2-1 GO Weightlifting Power Snatch (10-8-6-4-2-1-1-1… find 1RM) Bonus Amrap 3 jumping lunges (AMRAP – Reps) Så mange jumping lunges som muligt på 3 min

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Begynderhold 1

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up wu: Junk Yard Dog Warm Up (No Measure) 1 runde hver Metcon wod: Metcon (Time) 21-15-9 – Front squat 20/ 15 kg – Shoulder press 20/ 15 kg – Burpees TC – 10 ———- TEAM 2 40-30-20 – Front squat 20/ 15[…]

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CFE Roning 1A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance 1A – CFE 10 x 1min sprint + 1 min. roligt (10 Rounds for distance) Team 2 10 runder hver 1 min. sprint + 1 min. roligt (Roning min. pause ml.[…]

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3/5-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Pizza game (No Measure) Skift mellem 5 superman rocks 5 jumping squat 5 V-sit ups 6 lunges Metcon Metcon (AMRAP – Rounds and Reps) Amrap 30 Team 2 2400m row 24 synchro sit ups 24 synchro Deadlift 100/70 24 synchro pogo burpee[…]

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CFE Roning 18A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 18A – CFE Amrap 35(2x 20m + 2x 10M) + 13cals, 15sek, 8 cals (AMRAP – Rounds and Reps) Run: 2 teams Amrap 35 2 x 20m + 2 x 10m Notér[…]

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CFE Assault bike 18A

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 18A – CFE Amrap 35(2x 20m + 2x 10M) + 13cals, 15sek, 8 cals (AMRAP – Rounds and Reps) Run: 2 teams[…]

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CFE Run 18A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 18A – CFE Amrap 35(2x 20m + 2x 10M) + 13cals, 15sek, 8 cals (AMRAP – Rounds and Reps) Run: 2 teams Amrap 35 2 x 20m + 2 x[…]

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2/5-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Crossfit Inua “get set ready…GO” (No Measure) Team 2×2 Løb 15 rum – Amrap Air squat Løb 15 rum – Amrap Sit up Løb 15 rum – Amrap KB swing Løb 15 rum – Amrap Push upTC 8 Metcon Tom (Time) 25-Minute[…]

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