CrossFit Inua

CFE Assault bike 13A

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 13A – CFE Amrap 40, 200m sprint (bike 600m) (AMRAP – Rounds and Reps) Run: Team 2 Amrap 40 – 200m Row:[…]

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CFE Run 13A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 13A – CFE Amrap 40, 200m sprint (bike 600m) (AMRAP – Rounds and Reps) Run: Team 2 Amrap 40 – 200m Row: Alene Amrap 40 – 200m (1 min. pause)[…]

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27/1-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance[…]

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CFE Roning 13A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 13A – CFE Amrap 40, 200m sprint (bike 600m) (AMRAP – Rounds and Reps) Run: Team 2 Amrap 40 – 200m Row: Alene Amrap 40 – 200m (1 min. pause) Bike: Team[…]

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Begynderhold 4

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Pizza game (No Measure) Skift mellem 5 superman rocks 5 jumping squat 5 V-sit ups 6 lunges Metcon wod: Metcon (4 Rounds for reps) TABATA 20/ 10 x 6 (normalt 8) – SDHP 30/ 20 – Pull ups – Back ext. –[…]

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26/1-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Ro tæt på 150m x 6 (No Measure) 2 pers. 1 romaskine 6 intervaller hver: – ro så tæt på 150m som muligt – Lav det antal meter du missede til reps i: Burpees, squat, sit ups, push ups. Rammer du 150m[…]

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CFE Roning 12A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 12A – CFE 5-10-15-20 shuttle run + 10cals, 15sek, 10cals bike/row (AMRAP – Rounds and Reps) Run: 2 teams Amrap 40 2 x 5m+10m+15m+20m shuttle sprint Bike: Team 2 Amrap 40 10[…]

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CFE Assault bike 12A

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 12A – CFE 5-10-15-20 shuttle run + 10cals, 15sek, 10cals bike/row (AMRAP – Rounds and Reps) Run: 2 teams Amrap 40 2[…]

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25/1-20 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) Team 3 Amrap 35 10 cals row 10 prisoner squat jump 5 burpees over erg 5 pull ups[…]

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CFE Run 12A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 12A – CFE 5-10-15-20 shuttle run + 10cals, 15sek, 10cals bike/row (AMRAP – Rounds and Reps) Run: 2 teams Amrap 40 2 x 5m+10m+15m+20m shuttle sprint Bike: Team 2 Amrap[…]

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