1) E3:00 x4:
12 sumo maastaveto @hevi kuula(t)
6 tiukka leuka/matala rengas/tanko räkissä

2) emom12:
1: :40s reipas laite
2: 12 farmarimave @2x kuulat
3: 12 kulmasoutu @2x kässärit
4: 12 linkkari

Front leg elevated to step board or a plate.
3 sets
6-8-8 /leg

15min
60du
30wb
15 box over burpee

Zone 1:
-Sled Drag YGIG

Zone 2:
-BB Front Rack Reverse Lunge x 10
-Easy run /walk (incline 4-5%) 200m

Zone 3:
-Heavy FC 15m
-DB Reverse Forearm Curl x 10

Zone 4:
-Heavy WB till failure (min 50, max 100)

Zone 5:
-Banded Clam Shell x 5
-Banded Single Leg Hip Bridge x 5
-C-Crunch x 5

Zone 6:
-Box jump x 5
-Box Pushup x 5
-Heavy Ski 250m

-1 round
-6,5min work / 45s rest
-4 athletes per zone

E2mom x 12:
A) 40m sled push
B) 8-10 sandbag squat clean
C) 20 kbs 32kg

WU

3-4 Rounds:

• 1min Bike (Z2)
• 20m Walking Lunge (ilman lisäpainoja)
• 5 Kip Swing, 5 Kipping Pull Up, 5 C2B
• 10 KB Swing

CF Open 26.2

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.2%20Scorecard_V8_ojewfnes.pdf?AvjHVaRI9I6tmlVqYOQ7llm0RkedJVwi

Strength

A) 3x Superset:

• 8/8 KB Fr. Bulgarian Split Squat
• 45-60s SB Bearhug Hold

*Rest 3min between rounds

B) 3x Superset:

• 10/10 DB See Saw Press
• 10-15 Bent Over DB Rear Delt Fly

35min amrap
1,2,3… ladder
Wb 14 lbs
Burbee
200m run

EMOM5

SHSPU

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

WOD
30sec work/30sec rest

4 rounds
- Hollow to superman
- dead hang
- high box jumps
- T2B/pull-ups/C2B/BMU practice

A)
4 rounds
10 goblet cyclist squat
10 single arm row + 5 press @same weight

B)
3 rounds for time
10 double KB deadlift + push up
15 alt. dead clean
30 Russian swing

C)
EMOM 8’
1: 10 overhead sit up
2: 12 pull through