EGO CrossFit – WOD
Julkalender
Lucka 8, 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
1 Hang Snatch + 1 Squat Snatch + 1 OHS (Every 2 min, for 16 min:)
Metcon
151208 (AMRAP – Rounds and Reps)
2&2, alternating each movement AMRAP x 15 min:
10 OHS
10 Burpees
10 Box jump overs
(Partner A performs 10 OHS; Partner B performs 10 burpees; Partner A performs Box jump overs; Partner B performs 10 OHS …)