EGO CrossFit – WOD

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Julkalender

Lucka 11, Pass 4:

FM
A1. Squatrotation 3 sets x 10 reps
A2. Skulderbladspushups 3 sets x 10 reps @1113, rest 30 sec
A3. Axelöppnare – statisk 3 sets x 30-45 sec

EM
A1. Tigerandning 3 sets x 6 reps/sida @61X0
A2. Skulderbladspullups 3 sets x 10 reps @1113, rest 30 sec
A3. Brygga med upphöjda ben 3 sets x 30 sec, rest 60 sec

Weightlifting

Walking lunges with dumbbells (Every 2 min, for 6 min @10X0:)

Go heavy! The final steps should not be performed without struggle

Metcon

151211 (Time)

For time:
30 Shuttle runs
30 Burpees
30 Wall Ball Shots
30 KBS (Heavy)
30 Push Press
30 Pullups