Alakroppa ja selkä.

DYNAMIC WARM UP
1 Round
Jog 1mile for endurance 800m for crossfitters
then 20yds each
Knee Pulls
Quad Pulls
Frankies
Inch Worms
High knees
Butt kicks
Crossovers both directions

GP WARM UP
2 Rounds
5 Squats
5 Squat Jumps
5 Tuck jumps
10 Pvc or empty bar good mornings
10 press ups
10 scorpions
20 Arm circles
20 Jumping jacks
20 Mountain climbers

Snatch Grip Deadlift 3x5

Tempo 5010 (5sec down). Use straps if needed. Rest as needed.

RPE 4

4 rounds
3 minutes on, 2 minutes off

50 double unders
25 regional lunges 2 x 22,5/15 kg
Amrap burpees

Your score is the number of burpees completed

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

3 RND
30" HS HOLD
12 (6+6) KB Clean one arm
20 Cal. ROW
10 S. Press empty BB

B

EMOM 90"
Clean & Jerk x 2 rep
Iniziare con il 50% 1RM e aumentare ogni 90" fino a quando non fallisci

C
WOD CARICO 70-65KG/50-35KG
TC 18'
12 BMU/16C2B
21 DEADLIFT
9 BMU/13 C2B
15 H. POWER CLEAN
6 BMU/10C2B
9 STOH
REST 2'
AMRAP 6'
10 CAL. BIKE
8 HSPU

D
4 RND
8 TTB
12 Burpees target
14 alt. DB snatch

E
4X20
GHD+M.BALL
REST 60" OGNI SET

Barbell Row 5x5 tempo 3131

15 min EMOM
min 1 - 10 HSPU
min 2 - 10 GHD sit ups
min 3 - 30 Air Squats

5 rounds for time of:

30 wall-ball shots
30 box jumps

♀ 14-lb. ball to 9 ft., 20-in. box
♂ 20-lb. ball to 10 ft., 24-in. box

9-10 Back Squat & Accesory
10-11 Basic Endurance CrossFIt
11-12 Basic Endurance Run
16-17 Back Squat & Accesory
17-18 Basic Endurance CrossFit