23/4-16 Team6 WOD

CrossFit INUA – CrossFit

Warm-up

WU: 2 x Junk Yard Dog (No Measure)

3-2-1 GO

Metcon

WOD: Metcon (AMRAP – Rounds and Reps)

Team 6 (3 mænd/3 kvinder)

AMRAP 24

Rx

1: 10 Deadlift 100/ 70

2: 10 Burpee box jump over 24/ 20

3: Rest

4: 15 KB swings 24/ 20

5: 10 Pull ups

6: Rest

Rx+

1: 120/ 90 kg

2: 30/ 24

3: 30 sek. planke

4: 32/ 24 kg

5: C2B pull up

6: 30 sek. hand stand

Mobility

MOB: Metcon (No Measure)

Mob. skuldre

– elastik

– med makker

– alene

Mob. squat

– lungestræk (m. albue til gulv osv.)

– “skovskider”

– ankler