10 min AMRAP @ 80-90%
- 12 KB snatches (53/35)
- 10 no push up burpee box jumps (20/16”)
- 400 m run
SCORE: 3 + 2 BJ

rest 5 min

10 min AMRAP@ 80-90%
- 12 KB swings (53/35)
- 20 double unders
- 400 m run
SCORE: 3 + 225m

rest 5 min

10 min Row or AD @ 80-90%
SCORE: 2307m

2min. Row/Bike/Run

2 rds:
5-8 Ring row
5-8 Push up
8-10 Air squat

1min. Row/Bike/Run

• Mobility...

• Work on: Shoulder press

@crossfit WORKOUT OF THE DAY
Saturday 220319

Five 3-minute rounds of:

10 push presses
Max-reps weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push presses 105 lb, pull-ups 25-20-15-10-5 lb
♂ push presses 155 lb, pull-ups 35-30-25-20-15 lb

Post reps completed each round to comments.

WARM UP
3 rounds
30 jumping jacks
30 mountain climbers
20 crab reach
20 squat rotations

WORKOUT
Pump Emom35min

1. 20 glute bridges ( change one legged to two legged)
2. 30 sec plank (change between plank variations)
3. 15 bicep curls ( change grips)
4. 10-15 Delt flys ( change front to side to rear delt flys)
5. 10 push ups ( change hand position)

COOL DOWN
5-10min calm breathing lying on back. Stretch foam roll and relax.

For 40 minutes
Mins 1-2: 20 push ups, 20 KB swings
Mins 3-4: 200m run

For time:
50 Box Jumps (24/20 inches)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26 pounds)
50 Walking Lunges (bodyweight)
50 Knees-to-Elbows
50 Push Press (45/35 pounds)
50 Back Extensions
50 Wall Ball Shots (20/14 pounds)
50 Burpees
50 Double-Unders

IN 5 MINUTES
600 mt RUN+10 PUSH UP+10 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 60/40 - 40/20
IN 5 MINUTES
400 mt RUN+20 PUSH UP+20 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 70/50 - 50/30
IN 5 MINUTES
200 mt RUN+30 PUSH UP+30 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 80/60 - 60/40

18min max distance assault bike
Starting @ 0:00 and every 3 minutes complete 10/7 cal ski

Rest 4 minutes

18min max distance row
Starting @ 0:00 and every 3 minutes complete 6burpee box jump overs (24/20 in)

Rest day
Massage for 60 min

EILINEN/LEPO/
60 min
KÄVELY/PK-
LENKKI