4 sets
- 6/leg Back Rack Reverse Lunges (all reps on one side, then the other leg)
- 10-12/arm Singel Arm DB/KB Row

✳️Green: 12 frontrack walking lunges 2xheavy kb/db

AMRAP 20

2 Rounds of:
5 Pullups
10 Wall Balls
15/12 Calories

2 Rounds of:
5 Devils Presses
10 Double DB Squats
15 Situps

6x3

*Korota viime viikkoon jos mahdollista. Painon tulisi silti olla liikkuva.

7:00 Mobility
8:00 Basic Endurance CrossFit
9:00 Split Jerk 1RM + Metcon

15:00 Basic Endurance CrossFit
16:00 Split Jerk 1RM + Metcon
17:00 Mobility
18:00 Split Jerk 1RM + Metcon
19:00 Basic Endurance CrossFit
20:00 Mobility

Back Squat 3x4x75%
Lift Every 3min

Metcon
24 min AMRAP with partner
24 calories of some ergo
24 db snatches
24 box jumps
24 pull ups / ring rows
24 burpees
24 kb swings
24 hspu / 6 wall climbs
24 toes to bars
you go, I go!
You can start on any movement you like, if
ergo is not free for you right away, dont
panic just take it little bit easier its Christmas
time :)

Build to moderate heavy 3 reps of Overhead squat in 15 min
4-6 sets total.

7:30 Mobility
8:30 Basic Endurance CrossFit
9:30 Split Jerks (4.10.2022)

12:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Snatch Technique
17:00 Split Jerks (4.10.2022)
18:00 Mobility
19:00 Basic Endurance CrossFit

Partner WOD

AMRAP 45
100 Calories
100 KB Swings, heavy
75 Partner Sit-ups
75 Double DB Box Step-Overs
50 Calories
50 Double DB Hammer Curls into Presses
25 Ring Pushups / Deficit Pushups
25 Devils Presses

AMRAP 20
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes-to-bar
30 C2B Pullups
30 Burpees
20 Squat Cleans
20 Shoulder to Overhead
10 Squat Snatches
10 Muscle-Ups

RX: 50/35kg
RX+: 60/40kg