WOD (S):
2k run
100 KBS 24/16
2k run
200 DU
– rest 3 min –
50 burpees

WOD - 12 min AMRAP

20 jump squats
20 sit ups
20 push ups
20 MB,Body bar,DB,Olympic bar,Kbell(chose one) press over head

jumping jacks

10 WB
30 double unders ( 90 singles )

A

3' CORDA
PVC+MOBILITY
3 Rnd
20" Duck Walk
15 Russian Swing
30" h. position
15 GOBLET SQUAT

B

AMRAP 18'
20 Sit Up + Plates
20 alternato DB snatch
10 push-up su rialzo (appoggiare le mani su una panca)
20 cossack squat + KB

DB= Manubrio
KB= KETTLEBEL

9 min AMRAP
1 köysikiipeily
1 hspu
1 mittarimato
2
2
2
... as far as you can go!

Varaudu vähän pidempään loppujumppaan, tehdään enimmäkseen kehonpainolla ja juoksua välissä

A: Partner WOD
10 min amrap
200m run
Amrap burpees
Straight into
10 min amrap
200 m row
Amrap wall balls

Basic Endurance CrossFit 60 minutes
20 x 1+1 TTB&C2B
Row 750/700m
10 Tng Push jerk 65/45/35kg
40 Pistols squat
30 Cal Bike
10 m HS walk

Kipping practice + warm up

Tabata Kipping Ring Muscle-up

The Tabata interval is 30 secs of work followed
by 1 min of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.

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