Lavat kuntoon.

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

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

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.

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

For time:

• 1000 m row
• 50 sit-ups
• 50 weighted lunges

Lämmittelyt etukyykkyyn:

5 x tangolla,
5 x tanko + 1 korotus
5 x tanko + 2 korotusta

Treenisarjat:

3x14 sopivalla painolla, viimeinen toisto saa olla haastava.

3 rounds of

back squat @40% 1min
90sec rest
DB press (15/10) 1min
90sec rest
Deadlift with your back squat weight 1min

1RM for 3 x touch and go power clean + 1 split jerk.