For time: 10 rounds “Holleyman”
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

Rive ja työntö

5 rounds
- 20 seconds Bike @ max power full send
- 10+10m sled push @ heavy but fast
- Rest approx 2mins

'Thanks Robin' commemorates Robin T achieving 1000 workouts at CrossFit Central Helsinki.

2-3 min light cardio
1+1 min calf smash with roller
1+1 min calf/achilles strech
1+1 min quad strech
1+1 min piriformis strech

1. 3 Rounds of 10 x Double KB Floor Press 10 x Renegade Row
2. 100 x Double KB Deadlift in Teams of 2 (10-10
3. Wod 10/10,9/9,8/8…1/1 (110) Snatch Tc: 6 mins

Afterparty
1. In Teams of 2
100 x Medball Synchro Sit-Up
2. 100 x Back Extension

15 mins (45s. ON, 15s. OFF)

1.burpee
2.KBS
3.box jump

2-3 min light cardio
1-2 min cobra to downdog pose
1-2 min russian baby maker strech
1+1 min tricep strech

10-15min easy pace bike (NOSE BREATHING)

4-6rounds:

90s ON / 30s Off

1) bike
2) row
3) ski
4 echo

10min easy pace bike (NOSE BREATHING)

TARGET PK1-2

Clean technique
*Rinnallevedon tekniikkaa, jokainen suorittaa omalla tasollaan.

WOD

For time
10 Pull up OR Ring rows
20 Push up
30 Sit up
40 Air squat
500m row
40 Air squat
30 Sit up
20 Push Up
10 Pull up OR Ring rows