WOD 10/11-2016

CrossFit Inua – CrossFit

Warm-up

WU: 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

Weightlifting

1 RM: Front Rack Lunge (10-10-8-6-6-4-2-2-1-1-1)

(1 RM=1 on each leg)

20 min timecap

Metcon

WOD: Metcon (AMRAP – Reps)

EMOM 10

ODD: 15 KB swing 32/24

EVEN: 15 BoxJump 30/24