CrossFit INUA – CrossFit Warm-up WU: 2 x Junk Yard Dog (No Measure) 3-2-1 GO Metcon WOD: Metcon (AMRAP – Reps) Station wod 7x3min “3 min amrap på hver station” 2 min rest mellem hver station Trueform runner Wall Ball 20/14 Rope climb Box Jump 24/20 GTOH 60/40 Air squat[…]
Læs mereCrossFit INUA – CrossFit Warm-up WU: Metcon (No Measure) Warm up x 3 4 rum bear crawl 10 Burpees 10 Jump squat 10 KB swing 10 atomic sit up Mob. Skulder & squat WOD: Metcon (AMRAP – Reps) The day of 44! Team x 3 Amrap 30 min 44 Push[…]
Læs mereCrossFit INUA – CrossFit Endurance ROW Warm-up WU: 1000m roning (No Measure) Roligt 1000m roning Endurance WOD: Metcon (9 Rounds for distance) TEAM 3 x 4 min (1 min. pauser) 3 x 3 min (1 min. pauser) 3 x 2 min (1 min. pauser) Notér distance for hvert interval
Læs mereCrossFit INUA – CrossFit Endurance RUN Warm-up WU: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance WOD: Metcon (9 Rounds for distance) TEAM2 3 x 4 min (hver) 3 x 3 min (hver) 3 x 2 min (hver) Notér distance for hvert interval
Læs mereCrossFit INUA – CrossFit Endurance ASSAULT BIKE Warm-up WU: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance WOD: Metcon (9 Rounds for distance) 3 x 4 min. (1 min. pauser) 3 x 3 min. (1 min. pauser) 3 x 2 min.[…]
Læs mereCrossFit INUA – CrossFit Warm-up WU: Crossfit Inua “ready” (No Measure) 3 runder 10 rum løb 10 sprællemænd 10 KB swing 10 airsquat 10 push up 10 sit up 4 rum kålorm2 rum kålorm istedet for 4! Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 7 min 7 HSPU[…]
Læs mereCrossFit INUA – CrossFit Warm-up WU: Get warm (No Measure) 3 runder: 20 squat 20 sit ups 3 rum bear crawl 20 sek. hand standMob. Squat Mob. Skulder Metcon WOD: Metcon (AMRAP – Reps) EMOM 15 min 1 Power Clean 80/50 1 Hang Squat Clean 80/50 1 Squat Clean 80/50
Læs mereCrossFit INUA – CrossFit Warm-up WU: 1000m roning (No Measure) Roligt 1000m roning Metcon WOD: Metcon (AMRAP – Reps) Team x2 “Stationer 3 min on – 2 min off” 1. Assault bike calories. 2. DU. 3. Burpees. 4. Row calories. 5. Trueform runner distance.
Læs mereCrossFit INUA – CrossFit Endurance RUN Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance WOD: Metcon (5 Rounds for time) 5x 800m (90 sek. pauser) Notér tid for hver runde
Læs mereCrossFit INUA – CrossFit Endurance ROW Warm-up WU: 1000m roning (No Measure) Roligt 1000m roning Endurance WOD: Metcon (5 Rounds for time) 5x 800m (90 sek. pauser) Notér tid for hver runde
Læs mere