29/1-17 WOD

CrossFit Inua – CrossFit

Warm-up

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

Metcon

Wod: Metcon (2 Rounds for time)

Team 2

For time

21-15-9

– Deadlift 100/70

– burpee box jumps 24/20

Slut med 200 DUs

3 min. pause

For time

21-15-9

– deadlift 100/70

– cal. row

Slut med 200 DUs

Bonus

Bonus: Face The Pain (AMRAP – Reps)

Så mange butterfly sit ups som muligt til sangen: Face the Pain – Stemm