A) Sumo Stance RDL
4 x 8-10. Rest 90s.
- 4 moderate sets of 8-10.

B) DB Walking Reverse + Forward Lunges
Accumulate 50 reps on each leg. Rest as needed.
- Hint: go light!

C) Weighted Forearm Plank
Accumulate 2:00

4x6 Shoulder Press
2s stop @ shoulders
rest 2min

Front squat 3x3

3 kierrosta tangolla

1 min vauhtipunnerrus 45/30 kg
1 min askelkyykky taaksepäin 45/30kg
1 min kulmasoutu 45/30 kg
1 min raaka rinnalleveto riipusta 45/30 kg
1 min Assault pyörä/pyörä/soutu kalorit
1 min lepo

Kesto 17 min

Bodaus valmentajan valinta

EMOM 6
3 Touch and Go Power Snatches

6x6

-Avusta kuminauhalla tarvittaessa
-Voi tehdä lisäpainolla (V2)

7:00 Basic Endurance CrossFit
8:00 Squat Clean, Technique
9:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Squat Clean, Technique
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Squat Clean, Technique
20:00 Mobility

Mobility, Lower Back

"Recovery WOD

Ohjattu palauttava harjoitus"

Max Calories & Reps. Two Rounds.

AMRAP 4

Calories Bike Ergo

Rest 2 min / 15 V - UPS

AMRAP 4

Calories Echo Bike

Rest 2 min / 15 Hanging Knee Rise

AMRAP 4

Calories Row

Rest 2 min / 20 DeadBugs

AMRAP 4

20 Wallball 20/14p
30 Sit Ups

Rest 2 min