21/10-21 WOD
CrossFit Inua – CrossFit
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 (3 Rounds for reps)
Amrap 6
8 back step lunges 50/35
8 T2B
8 russian swings 24/16
—-2 min pause—-
Amrap 6
7 Front squats 50/35
7 pull ups
7 burpees
—-2 min pause—-
Amrap 6
6 Back squats 50/35
6 Knees to elbow
60 DU’s
Int: Metcon (3 Rounds for reps)
Amrap 6
8 back step lunges 40/30
8 T2B
8 russian swings 20/12
—-2 min pause—-
Amrap 6
7 Front squats 40/30
7 pull ups
7 burpees
—-2 min pause—-
Amrap 6
6 Back squats 40/30
6 Knees to elbow
60 DU’s
Beg: Metcon (3 Rounds for reps)
Amrap 6
8 back step lunges 30/20
8 hanging Leg raises
8 russian swings 12/8
—-2 min pause—-
Amrap 6
7 Front squats 30/20
7 pull ups
7 burpees
—-2 min pause—-
Amrap 6
6 Back squats 30/20
6 Hanging knee raises
60 DU’s