21/7-17 WOD

CrossFit INUA – CrossFit

Warm-up

wu: Get warm (No Measure)

3 runder:

20 squat

20 sit ups

3 rum bear crawl

20 sek. hand stand
Mob. skuldre

Metcon

wod: Metcon (3 Rounds for reps)

AMRAP 4

0 – 2:00 min.: Shoulder press 30/ 20

(skift til PP hvis du går kold)

2:00 – 4 min.: Sit ups

Pause 3

AMRAP 4

0 – 2:00 min.: Hang power clean 50/ 30

2:00 – 4 min.: Back ext.

Pause 3

AMRAP 4

– Hang power clean & jerk 50/ 30

Notér reps for hver amrap