Söndag 15 augusti

A. BB Back rack reverse lunge

4×12-20 reps alternating

B. Snatch grip Romanian deadlift:

4×5-10 reps

C. Barbell bent over row

4×10-15 reps

D. 30s Work, 30s Rest x 4 each:

1. Deficit Push up

1 min rest

2. Seated pike flutter kicks

1 min rest

3. DB See-saw row

1 min rest

4. Hanging tuck L-sit hold

Strongmanpass

Alt EMOM40
12/10 cal echo bike
20 m farmers carry +80/60 kg
10 KB swing to goblet squat, 32/24 kg
8 parallette push up
20/20 m KB waiters carry, 24/16 kg
8/8 KB goblet lunges, pick load
4 devils sandbag clean
Vila

Crossfit Karlstad