WOD 26/12-2016

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

Metcon

WOD: Metcon (AMRAP – Reps)

Team X 3

AMRAP 25

50 F. Squat 60/40

– Bar hold 20/15 – rest

50 Push Jerk 60/40

– Plank hold – rest

50 Pull up

– Farmers hold 15/10 – rest