EGO CrossFit – WOD
Julkalender
Lucka 16, 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
Every 2 min, for 20 min (5 sets) of:
A1: Front Rack Lunge (5 sets x 8-10 reps each leg @20X1)
Front-Racked Alternating Reverse Lunges
A2: Handstand Push-ups (5 sets x 60 sec of Strict HSPU for max reps)
Metcon
151216 (Time)
4 RFT:
10 TTB
15 Box Jumps
20 Wall Ball Shots
EGO CrossFit – WOD Green
Weightlifting Green
Every 2 min, for 20 min (5 sets of each):
A1: Power Snatch (5 sets x 6-8 reps)
A2: Double-Unders (5 sets x 60 sec jumprope practice)
Metcon Green
151216 Green (Time)
5 RFT:
10 Situps
10 Box Jumps
15 Wall Ball Shots