EMOM 15

Min 1 : 2-4-6-8-10 Toes To Bar
Min 2 : 15/11 Cal Bike Erg
Min 3 : 30 Double Unders

Toes To Bar Technique

Wall walk practice
*
EMOM x 32

1) 6-16cal row
2) 1-4 wall walk
3) 6-16cal bike
4) 20-50 DU

Deadlift
8-8-6-6 @70%+

14:00 Basic Endurance CrossFit
15:00 Bar Muscle Ups + Metcon ( 28.12.2022 )
16:00 "Wittman"
17:00 Basic Endurance CrossFit

AMRAP 15

5m Handstand Walk
1:00 Wall Sit
50 Reverse Lunge
15/11 Cal. Row

10 bent over rows 60/40kg
10 floor press 60/40kg
15 db bicep curls
Work in pairs ygig after each set, so do 10 reps each then change

EMOM x 35

1) ski
2) 1-3 rope
3) echo
4) 8-12 Double kb/db thruster
5) rest/ core

1- DB DL
2- DB CJ
3- DB thruster
4- DB Jerks
5- burpee over DB
6- t2b
7- WB
8- pull up
9- DB Front squat
10- v-up
11- DB snatch
12- DU

EMOM 12:

1. 10 alt. pistol squats
2. 40 du or 30 s du practise
3. 5 strict hspu