CrossFit Inua

WODS

5/4-16

CrossFit INUA – CrossFit Warm-up WU: CrossFit Inua warm up (No Measure) Led 3 runder á 10-15 reps – Sprællemand – Squat jumps – Dolphins – Hollow rocks – Superman rocks Mob. squat Mob. skulder Weightlifting WL: Deadlift (10-10-8-8-4-4-2-2-2-2 (find 2RM)) Mobility MOB: Metcon (No Measure) Foam roller: Lår bagside[…]

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4/4-16 CF Endurance RONING

CrossFit INUA – CrossFit Endurance ROW Warm-up WU: 1000m roning (No Measure) Roligt 1000m roningSlut m 200m tempo Endurance WOD: Metcon (8 Rounds for time) 8 x 200m 90 sek. pauser Metcon Bonus: 25 unbroken Wall Balls (Weight)

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4/4-16 CF Endurance ASSAULT BIKE

CrossFit INUA – CrossFit Endurance ASSAULT BIKE Warm-up WU: Warm-up (No Measure) WarmUp BIKE 5 min roligt 2 x 30 sek tempo Endurance WOD: Metcon (Time) 8 x 200m 90 sek. pauser Metcon Bonus: 25 unbroken Wall Balls (Weight)

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4/4-16 CF Endurance LØB

CrossFit INUA – CrossFit Endurance RUN Warm-up WU: 5-7 min. løb (No Measure) Roligt løb på løbebåndSlut med 2 x 30 tempo Endurance WOD: Metcon (8 Rounds for time) 8 x 200m 90 sek. pauser Metcon Bonus: Metcon (Weight) 25 unbroken wall balls

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WOD 4/4-2016

CrossFit INUA – CrossFit Warm-up Get warm (No Measure) 3 runder: 20 squat 20 sit ups 3 rum bear crawl 20 sek. hand stand Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster,[…]

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WOD 3/4-2016

CrossFit INUA – CrossFit Warm-up 1000m roning (No Measure) Roligt 1000m roning Metcon Metcon (AMRAP – Rounds and Reps) Amrap 8 min 8 Kb swing 24/16 12 Air squat 2 min rest Amrap 8 min. 8 Box Jump 12 K2E

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2/4-16 CF Endurance RONING

CrossFit INUA – CrossFit Endurance ROW Warm-up WU: 1000m roning (No Measure) Roligt 1000m roningSlut med 200 m i højt tempo Endurance WOD: Metcon (6 Rounds for distance) 6 x 3 min (1 min. pause) Notér distance for hver rundeSlut med 25 back ext. på GHD

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2/4-16 CF Endurance ASSAULT BIKE

CrossFit INUA – CrossFit Endurance ASSAULT BIKE Warm-up WU: Warm-up (No Measure) 2 x 4 min @ 200 watt 1 x 2 min @ 300-400 watt Endurance WOD: Metcon (Calories) 6 x 3 min (1 min. pause) Notér samlet kalorier

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2/4-16 CF Endurance LØB

CrossFit INUA – CrossFit Endurance RUN Warm-up WU: Warm-up (No Measure) Team 2 Skiftevis roligt 200m x 4 Tempo 200m x 4 Sprint 20 sek. x 4 Endurance WOD: Metcon (6 Rounds for distance) Team 2 6 x 3 min Notér distance for hver rundeslut med 25 back ext. på[…]

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WOD 2/4-2016

CrossFit INUA – CrossFit 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 WOD: Metcon (AMRAP – Reps) Team 3×3[…]

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