KapeaPenkki Max1

Penkki 3x10x50-60%
-2sormenmittaa normiotetta leveämpi ote

Vipunostot maaten 3x20
Pystysoutu käsipainoilla 3x20
Facepulls 3x20
—> superina

Go heavy

2-3 rounds:
10 lu raises
10/10 kb side bend

Aikaa vastaan

15 T2B/ Linkkaria
50 Tuplaa/Sinkkua
12 T2B
40 Tuplaa
9 ...
30 ...
6 ...
20 ...
3 ...
10 ...

TC: 15 min

7:00 Basic Endurance CrossFit
8:00 Mobility / Shoulder Accessory

15:00 Mobility / Shoulder Accessory
16:00 Basic Endurance CrossFit
17:00 "Helton" ( 7.8.2025 )

10 rounds for time of:
15/12 Machine Calories
15 Wall Balls, 9/6 kg,

Timecap: 20 mins

4 x 10 min emom / rest 2 between

1. 10-15 cal row
2. 15 ab mat sit ups

1. 10-15 cal bike
2. 4-6 str. pull up

1. 10 -15 cal ski
2. 8-12 t2b / v-up

1. 6 -10 x 10m s.run
2. 8-15 push up

Aikaa vastaan:

10-9-8-7-6-5-4-3-2-1

• burpee❤️
• istumaannousu

24min Amrap

9/10cal Machine
10 Push Ups / 10 HSPU
30 Rope Jump
10 Sit Up / 10 T2B

Rest 1min Between rounds

AHAFA, as heavy as form allows.