6min alkavalla minuutilla

Thruster 6,6,4,4,3,3

3 rounds for quality:

1 legless ropeclimb (scaled to 30 sec hang on the rope)

30 sec rest
4 weighted chest to bar pull up/ strict chest to bar pull up
30 sec rest
7 kettlebell snatch/ hand, heavy
30 sec rest
15 band pull aparts

2 min rest

Handstand practice
.
.
7 rounds:

30s ON / 30s OFF
1) shuttle run
2) DU
3) hs hold

AMRAP 15 – with a Partner

20 Bar Facing Burpees
30 Thrusters 50/35kg
40 Calories

9:00 Basic Endurance CrossFit
10:00 Mobility + Core Workout
11:00 Snatch Technique

15:00 Mobility + Core Workout
16:00 Basic Endurance CrossFit
17:00 Snatch Technique

Deadlift, work up to heavy 1RM
+
3x4 @77,5-82,5% of 1RM

50/40 Cal Row / bike / ski 40/30
50 Wall Balls
50 DB Snatch
50 Burpees
50 DB Snatch
50 Wall Balls
50/40 Cal Row / bike / ski 40/30

26 Min Time Cap

Basic Endurance 55 minutes ( HR ZONE 2-3 )

Row 70/50 calories
Run 400m
Bike 70/50 Calories
Run 400m

4 x 3min, 2min lepo

kp tempaus 3,6,9,…
yleisliike kpn yli 3,6,9,…

Mene kovaa!

Every 2.30min x 4
5-5-5-5 AHAFA