20s on/10s off

Ring dip up position
Ring dip down position
Ring row up position
Push up down position
Hollow rock position
Arch rock position

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

3x12 min amraps (2 min rest and rotation)
1A:
1k run remaining time amrap
20 BBJO@24/20”
20 Devils press@22.5/15

1B:
1k run remaining time amrap
20 D-ball squat@30/20
20 D-ball O.S

1C:
1k run remaining time amrap
20 KBS@24/16
20 KBSnatch

Back squat 2x10 reps

Aaton painonnostodrillejä omatoimisesti.

1 Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean

CrossFit Games Event 10
For time

30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

15-12-9
Weighted Sit Up @24/16kg KB
Strict Pull Up

AMRAP 30'
15m Gun walk @20/15kg Plate
5 Wall Climb
15m plate piched walk @2x20/15kg Plate
10 plyo push up @2x2 20/15kg Plate
15m dbl KB Front Rack walk @2x24/16kg
15 T2B
15m Bear Walk
20 Dbl KB Swing @2x24/16kg

Juhannuspäivä
Sali kiinni

“Cindy” 20 Min AMRAP of:
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps