Lavat kuntoon.

Warm up: 4-8 toistoa/ käsi kuminauhalla spider venytykset lattialla tai seinää vasten.

For Time

50 Wallballs 20/14 - 10# to 10' Target

25 Toes 2 Bar - Rx

40 Wallballs

20 T2B - Floor Mod

30 Wallballs

15 T2B

20 Wallballs

10 T2B

10 Wallballs

5 T2B

For burpee reps, 4 rounds of:
1:30 work
* 5 BS
* 10 Pull up
* ME burpee
Rest 1min

10 Push Press 1 Burpees
9 Push Press 2 burpees
.....
1 Push Press 10 Burpees

285 x 5

Snatch 200 PR

1 mile run
21-15-9
air squats
sit-ups
push ups

• 10 Burpies

10 rounds for time of:
10 broad jumps
10 sit ups
10 walking lunges
10 box jumps (24/20)
200m sprint (100m forward/100 backward)

*This is a chipper workout. If you are novice, shoot for 7 rounds instead of 10. Timecap should be set for 30 minutes.

**Credit goes to Ultimate Crossfit for the bones of this workout. It has been modified for the purposes of GarageFit NC.

7 RFT
10 1 DB Box Step 22,5/15

10 C2 bar
1 Legless Rope climb
1 d Ball shouldering 60/40

1 000 m Run
80 Kettlebell Swing
100 Push Ups
60 Clean
1 000 m Run

Pari tuomaroi
Aikaa vastaan

3 x 15 cal row + 12 toes to bar + 9 rower over burpees,

Aikaraja 9 min