AMRAP 9

5 Ring MU
30 Du´s
2 Squat snatch 70/57,5kg

2-3 min light cardio
1+1 glute strech
1+1 min triceps strech
1+1 min hamstring strech

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

BMU

Warm up:
classis gym
5,5,5 push up
3-3 pull up (hollow)
CORE

Bar hollow 2x10"
bar arch 2x10 "
bar pike 2x15"
Bar hollow&arch 2x10
bar push up 2x5
BMU with bend to floor
Pull up 2x3 with hands roll
bar MU with box 2x5
BMU with box one leg
bar Mu up with bend

WOD: 3 pull up 3 push up 3 box BM (9min EMOM)

Crossfit Endurance

“Rugrats”

On the 4:00 x 5 Rounds:

9 Box Jumps Over

15 Dumbbell Front Squats 2x22,5/15

15/12 Calorie Bike or 22/18 cal Row

https://us02web.zoom.us/j/88989677267?pwd=MU9vUGFzbmNtazV4ZjlUUlpGZlhHUT09

AMRAP 10

10 Squats
9 DB Snatch, Right Arm*
10 Push Ups
9 DB Snatch, Left Arm*

*22,5/15kg

Buy In: 1,2km partner run with MedBall @9/6kg then:
10 rounds: (change at every round)
5 Pull Up
10 Push Up
15 Air Squat
Cash out: 1,2km partner run with MedBall @9/6kg
TC: 30 min.

run 3 km
300 airsquats
run 3 km

Go easy pace!

10 min Abs
5 x
30 sec straddle lifts + 3 sec hold (haaraistunnassa nosta jalat yhtäaikaa)
30 sec plank burpees, 3 sec hold on plank (ei maha maahan)

5 x
30 sec hollow flutterkicks
30 sec push up + mountain climber

Rinnalleveto ilman reisikontaktia + raaka työntö 2 x 3+1, 2, 2+1, 2 x 1+1 .
Helpot raudat