WU: AMRAP8:
2min erg
rest of time:
8 sots press with stick or light BB
8 greatest stretch alt.
8 plate T-raise (GM position)

9:00 Basic Endurance CrossFit
10:00 Mobility + Core Workout
11:00 EasyWod

9 x 2min aikaikkunat

1. 21/15/9 maastaveto 102/70kg
2. max tuplanaruhyppy
3. max yleisliike

Lähde maltilla liikkeelle ja yritä pitää kierrosten toistomäärät lähellä toisiaan

8 min for quality:
3 min erg
rest of time:
20s+20s banded front rack stretch
20s kneeling quad stretch
8+8 miniband standing clamchell
5 BB tempo front squat

Kneeling quad stretch:

Deadlift 6x5

500m Sledge Push

• moderate heavy
• walking pace

Sisäänosto 65/50cal laite

3 kierrosta
12 etunojapunnerrus
9 raaka rinnalleveto riipusta + työntö 52/43/35/30/25kg
6 yleisliike

Ulososto 65/50 laite

Aikaraja 20 min.

Warm Up
3x40/20/10s of ski/row/ski/row, rest 20s bwn sets.
then 2 rounds
10 HR push ups
:20 Side Plank Hold R/L
10 alt hand db/kb power clean
:30 active bar hanging

Strenght
Double db/kb thrusters 8- 8-8-8-8 reps @moderate to heavy set weights
perform 6-10 feet elevated ring row right after
rest 2-3 min bwn sets

Metcon
Emom 16
1) bike erg x 30-40 seconds
2) american kb swings x 10-12 reps
3) ski x 30-40 seconds
4) single arm devils press x 6-8 reps

WU: AMRAP8:
60s erg
10 sots press with stick
10 banded deadlift
5+5 greatest stretch

4x8 Seal Row
- Go heavy
- Rest 2min btw sets