Tisdag 151222

EGO CrossFit – WOD

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Julkalender

Lucka 22, 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

A1: Shoulder Press (5 sets x 4-6 reps @2011, rest 60-90 sec)

A2: Farmer’s Carry (5 sets x 8 längder, rest 60-90 sec)

Metcon

151222 (Time)

3 RFT:
15 Pushups
20 Pullups
25 Shuttle Runs


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