EGO CrossFit – WOD

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Julkalender

Lucka 9, Pass 2:

FM
A1. Split squats 3 sets x 8 reps/sida @4210, rest 30 sec
A2. Dynamisk pikstretch 3 sets x 10 reps, rest 30 sec

EM
A1. Skulderbladspushups 3 sets x 10 reps @1113, rest 30 sec
A2. Skulderbladspullups 3 sets x 10 reps @1113, rest 30 sec
B. Brygga med upphöjda ben 3 sets x 30 sec, rest 60 sec

Weightlifting

A1: Barbell Row (5 sets x 6-8 reps @21X0, rest 45 sec )

A2: Wallclimbs (5 sets x 2-4 reps, rest 90 sec)

Metcon

151209 (Time)

3 RFT:
30 KBS
20 Pullups
30 Shuttle runs

EGO CrossFit – WOD Green

Weightlifting Green

A1: Deadlift (5 sets x 5 reps, rest 45 sec)

A2: Handstand (5 sets x 15-30 sec, rest 90 sec)

Metcon Green

151209 Green (Time)

4 RFT:
15 KBS
10 Ring Row
20 Shuttle runs