Wall Ball 1 set unbroken (max 25)
Kipping Toes to Bar 1 set max reps
Wall Ball 1 set unbroken (max 25)
Push-up 1 set max reps
Wall Ball 1 set unbroken (max 25)
Ring Row 1 set max reps
*rest between each movement.

1) Push Press: 10-8-6-4. Rest 2:00
– Build to a challenging set.

2) Rollback Tricep Extensions: 3 x 15. Rest 30s.

3) Barbell Curls: 3 x 10. Rest 30s.

8-9 Basic endurance run
12-13 Basic endurance CrossFit
16-17 Core
17-18 Mitä on CrossFit? Kiinnostaako kilpaileminen? Onko jo ensimmäiset karsinnat ja kilpailut takana? Oletko Masters ikäinen ja kilpaileminen kiinnostaa?Kaikki ovat tervetulleita :) Muistutetaan mieliin hieman perusasioita harjoittelusta.
18-19 Basic endurance CrossFit
19-20 Mobilty

10-11 Gymnastic
11-12 Basic endurance CrossFit
12-13 Basic endurance run

3 Rounds:
21 Deadlifts (60/40)
15 Bar over Burpees
9 Push Jerks (60/40)

(Time cap: 10min)

EMOM 8:
x sPull ups

10 min EMOM
4 thrusters 42,5kg/30kg
5 C2Bs

4-5 rounds, rest as needed:

1) DB/KB Bench Press, TEMPO 30X0 (3sec down, explosive press up)
2) 10 Prone Double KB Row
3) 8+8 Single Leg KB Deadlift

RPE 4

Accessory work

3-5 rounds, rest as needed
15-25 GHD Sit-Up
20-30 Wall Facing Shoulder Taps

Metcon:
“Fran”
21-15-9
Thrusters 42,5/30
Pull ups