EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Rest & Recover

5 x
8 Flat Bench Supported reverse DB Flys
8 Scapular retractions https://vimeo.com/175147428

Deadlift 5x5

For time:
10-8-6-4-2 Power clean
15 Wallballs
10 Dips
Time cap: 16’

Accessory:
3-4 Sets
Overhead carry 40m
Hollow hold max. sec
Rest 1’

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

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

ROW
6-8x 1k
Go 5k pr +2/+4s
Rest as needed

EMOM 10:
1: 3-12 strict HSPU
2: 3-10 strict c2b ( scale to normal pull-up if needed)

A.
Warm Up
1,5KM run
poi
3 Rnd
30" Plank
10 RDL 30kg
10 V-up

B. Forza
Back Squat
4×15
Rest 2'

C. For Time
10 Rnd
30du/60 su
10 burpees
Rest 2:30

D. For Time
4 RND
60 J. JACK
15 DB Front Rack Lunges
20 HSPU
15 DB Front Rack Lunges

E. For Rep
AMRAP 8'/6'/4'/2'
15 Deadlift
15 Sit Ups
15 DB snatch

AMRAP15
- Front squat
- STOH
- Back squat
*reps: 1, 2, 3, 4...
Barbell 50/30kg

Tuesday, 8:30AM will have Open Gym