WOD
400m run/200m walk
30x goblet squat
30x KB/DB swing
400m run/200m walk
20x goblet squat
20x KB/DB swing
400m run/200m walk
10x goblet squat
10x KB/DB swing

15min EMOM
5-10cal depending on your ability
keep same calories trough out the emom

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Glute Bridge Hold
MIN 2 - :25/:25 Couch Stretch against Box or Wall
MIN 3 - :45 Foam Roll

10min warm up bike (PK1-2)
*
30-40min for quality:
4min machine
30 DU
3+3 turkish get up
6+6 s.a ohs (Db or kb)
9+9 suitcase deadlift
*
10min cool down bike (PK1-2)

Target HR zone - PK 1-2

WOD:
Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of:
Deadlift (60/40kg)
Bar Facing Burpee
(Timecap:10 minutes)

STR:
5 minutes of:
1-2-3-4-... of Strict (Banded) Pull-Ups
15 Plate Floor Press

5 minutes of:
2-4-6-8-10-... of Push-Ups
5-8 Ring Rows

5 minutes of:
30s+30s SA KB Front Rack Hold
30s+30s Side Plank

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 rounds
1:00 cardio machine
5 inch worm with push up
5+5 squat strech
5 barbell muscle snatch
5 barbell power cleans
:30 HS Hold

then start to climb for workout weight on snatch and power cleans

Rest Day
Take this day for relaxing and for
doing something else that training.
Spend time with the people who
mean something to you and be the
best version of yourself.

Bent over barbell row (supinated) 15-12-9-6 reps

Tällä viikolla 2-4 treeniä tehtäväksi. Rytmitys olisi alustavasti ma+ti ja pe+la.
Jos kuitenkin tulee jotain muuta arjesta poikkeavaa reissua/liikunta mahdollisuutta avoimin mielin sinne. CrossFitti ei katoa viikossa mihinkään.

3 min du practice
then 3 rounds of
7 banded RKBS
3 vertical jumps
4 paoli low bar MU
5 push up

---

6 rnds of
30 cal Row
25 Wall Balls 9/6kg
10 Burpees
5 Bar Muscle Up
- no time cap
- pick steady pace
- keep moving