Daily Archives: 30 november, 2015

Tisdag 151201

EGO CrossFit – WOD

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Julkalender

Lucka 1, Pass 1:

FM
A. Hänga passivt 8 sets x 30 sec, rest 30 sec
B1. Squat rotationer 3 sets x 10 reps
B2. Axelöppnare – statisk 3 sets x 30-45 sec

EM
A1. Diagonalstretch 3 sets x 10 reps
A2. 90/90 3 sets x 30 sec

Weightlifting

A1: Weighted Pull-ups (4 sets x 3-4 reps @21X0, rest 10-15 sec)

A2: Strict pullups (4 sets x Max reps @21X0, rest 3 min)

Metcon

151201 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
10 Burpees
20 Box Jumps
10 Shuttle runs