Lämmittely leikkiä ja mobility

Roikunta, lankku ja pituusloikka haaste

7min amrap
joukkueena tai kaverin kanssa kerää metrejä koneella

4x8min (2min rest)

A) 4x 1min ON/1min OFF
Alt.
SkiErg
Burpee-KB over Obstacle

B) 2x 2min ON/2min OFF
10 Burpee over Rower + ME Row

C) 4x 1min ON/1min OFF
Alt.
Assault Bike
DB Snatches

D) EMOM 8
(1) 15-20 Wall Balls
(2) 30-50 Double Unders

3-3-3-3-3-3-3-3-3-3 of:
BB Back Squat 70% 1RM (Tempo 33X1)

Accumulate 60s in:
- Handstand Hold or Max Distance Walk
- Hollow Hold

• For Time:
Ring Muscle Ups 21/15 reps
3’ rest
Ring Muscle Ups 15/12 reps
3’ rest
Ring Muscle Ups 9 reps

Metcon:
For time
complete 30 hang squat cleans with 50% of todays 1RM
every 10 reps: 50 DU

4 sets:
Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
Rest 1:00
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets

Tuesday, 8:30AM will have Open Gym

9-10 Basic Endurance CrossFit
10-11 Mobility
11-12 Weightlifting

16-17 Basic Endurance CrossFit
17-18 Basic Endurance run

EMOM 15
1.10-12 one leg V-up
2.16-20 hand to hand KBS
3.8-15 burpee