Juoksu/kävely 60 minuuttia

Juoksu/ kävely -harjoitus

5 min juoksua, 5min kävelyä - toista tämä kuusi kertaa.

Kirjaa ylös kokonaismatka.

7:00 Mobility + Core Workout
8:00 Basic Endurance CrossFit
9:00 Squat Clean technique

12:00 Shoulder Accessory

16:00 Mobility + Core Workout
17:00 Basic Endurance CrossFit
18:00 Squat Clean technique
19:00 Basic Endurance CrossFit

EMOM9
1. 8-12 strict knee raise
2. 8-12 Gymnastics swims
3. 20+20 sec single leg wall sit

EMOM 36:
1. 3-6 mu / 6-12 c2b / pull up
2. 12 box jump over
3. 10m handstand walk/ 2-3 wall walk
4. 20 air squat
5. 100m shuttle run 10m + 10m
6. REST

For time:
15-10-5
Power Cleans (70/43kg)
Front Squat (70/43kg)

Timecap: 9 mins

A) Power clean & split jerk
3x 3+1
3x 2+1
3x 1+1
@70-90% 1RM

B) 3 rounds for quality
12+12 DB side bend
30+30s KB overhead + front rack carry

7 x 1 Sprint

Send Off 1:30

No workout

20 walking lunges
15 sit-ups
10 box jumps

Scaled WOD
AMRAP 10:
12 walking lunges
10 sit-ups
8 box step-ups

AMRAP 12

”I Run 300m - You doing Calories”