Söndag 10 oktober

A. Every 30s x 10: 2 Standing box jump @ 8RPE

B. Front squat (10 minutes)
Build to 1RM!!

C1. BB back rack reverse lunge:
– 4 x 10-20 steps alternating @ 3 RIR

C2. KB Side bend:
– 4 x 10/ side

D1. Supinated BB bent over row:
– 4 x 10-15 @ 3 RIR

D2. Ring hamstring curl:
– 4 x 10-20 @ 3 RIR

E. Push endurance:
30s Max Wide deficit push up
30s Max Push up
30s Top plank hold
60s rest
x3

Crossfit Karlstad