CrossFit Inua

CFE Assault bike 16A

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 16A – CFE Amrap 30, 110m sprint – 350m bike (AMRAP – Rounds and Reps) Run: Team 2 Amrap 30 – 110m[…]

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8/6-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis Warm Up (No Measure) 2 runder: – 1 min. løb – 1 min. roning Derefter 15 sit ups 15 Squat 15 Ring rows 15 burpees Metcon Rx: Metcon (Time) 4 runder 20 Chest to bar pull ups 10 Hang squat cluster[…]

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CFE Run 16A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 16A – CFE Amrap 30, 110m sprint – 350m bike (AMRAP – Rounds and Reps) Run: Team 2 Amrap 30 – 110m sprint Row: Alene Amrap 30 – 110m sprint[…]

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CFE Roning 16A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 16A – CFE Amrap 30, 110m sprint – 350m bike (AMRAP – Rounds and Reps) Run: Team 2 Amrap 30 – 110m sprint Row: Alene Amrap 30 – 110m sprint (Pause 1[…]

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Begynderhold 6

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Basis hold warm up (No Measure) 3 runder: 1 min. løb 1 min. squat 1 min. burpees Metcon Metcon (Time) 4 runder på tid – 4 Thruster 40/ 30 – 8 Burpees – 12 box jump 24/ 20 – 16 Back extension[…]

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7/6-20 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 Metcon Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 25 50 Wall balls 20/ 14 (på stregen højere) 500m row 50 shoulder press 40/ 30[…]

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CFE Assault bike 15A

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 15A – CFE 15x 30sek. á 10m shuttle + 15 x 30 sek. for cals (AMRAP – Reps) Run: 2 teams 15[…]

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CFE Run 15A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 15A – CFE 15x 30sek. á 10m shuttle + 15 x 30 sek. for cals (AMRAP – Reps) Run: 2 teams 15 x 30 sek. af 10m shuttle sprints for[…]

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6/6-20 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 up Metcon Metcon (AMRAP – Rounds[…]

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CFE Roning 15A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 15A – CFE 15x 30sek. á 10m shuttle + 15 x 30 sek. for cals (AMRAP – Reps) Run: 2 teams 15 x 30 sek. af 10m shuttle sprints for reps Notér[…]

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