Onsdag 151223

EGO CrossFit – WOD

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Julkalender

Lucka 23, 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: Turkish Get Up (4 sets x 2 reps each arm, rest 45 sec)

A2: Strict pullups (4 sets x 6-8 reps @2110, rest 45 sec)

A3: Kettlebell swings (4 sets x 15-20 reps, rest 45 )

Metcon

151223 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 DU:s