CrossFit – Fri, Dec 23

CrossFit Inua – CrossFit

Warm up – Row (No Measure)

Team x 2
12 cal row – WB thrusters
12 cal row – Back ext
12 cal row – KB swings
12 cal row – Sit ups

Back Squat (Strength

3 sæt @80 % af 1 RM
4 reps Back squats – 3sek ned – 1 sek op
12 DB lunges m/ 2 DB 22.5/15 Kgs
16 High jumping lunges

)

Notér kgs

Metcon (3 Rounds for reps)

3 x 4 min Amrap

500 Row el. 30/21 cal Echo Bike
15 Thrusters 40/30
Burpees o/bar remaining time

2 min pause mellem runderne
Notér Burpees for hver runde