Warm Up
2 sets
20-30 plate hops
10 gtoh + halo with plate
5-7 burpees to plate
:40 plank hold

Metcon (zone 2-3)
3 rounds
3-4 min rowing + 5-10 hspu (1set) (strict or kipping)
3-4 min ski erg + 30-40m per side sandbag carrying on shoulder R/L OR suitcase carry
3-4 min air bike / bike erg + 2-3 turkish get ups R/L
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

3rds
16 Front rack Walking Lunge Steps w/2KBs
rest 60s
8-16 Hanging leg raises
rest 90s

Pause Front squats (16 mins)
3-3-2-2-1

• 3 sec pause @ bottom pos.
• add weight each set
• partner should help you to count the 3 sec
• rest 2-3 mins between sets

AMRAP 15 mins
5 Power Clean@70/47kg
10 T2b
15 Wallball 9/6kg

Goal: 5+ rounds

Shoulder Press: 5-4-3-2-1+. Rest 2:00
- Build to a 1RM (1+ = 3-4 singles above 90%)
- Option: 5 x 5, adding weight if form permits

Floorpress (16 mins)
6x4 reps
- build up to a heavy 4 and repeat 5 more times

btw sets : 5x 6/6 single arm ring rows

AMRAP 12 min
20/17 Cal Row, 17/14bike/ski
20 Russian Swing @32/24kg
20 Sit Up
Rx+ : GHD sit up to paralel

Goal: 3+ rounds

For time:
3 Rounds
10 Altnerating DB Snatch 22,5/15kg
15m Suitcase DB Walking Lunge (right)
10 Alternating DB Snatch
15m Suitcase DB Walking Lunge (left)
10 Alternating DB Snatch
50 Double Unders
Timecap: 14 mins

7:30 Mobility + Core Workout

16:00 Teens
17:00 Basic Endurance CrossFit
18:00 Mobility + Core Workout
19:00 "Wittman" ( 10.1.2025 )

25 min ajan laadukkaasti

2-3 Taitoliikkeitä
90s Kevyt kone