Onsdag 13 oktober

A. Warm Up – AMRAP 5 minutes:
3/3 KB Windmill
10 Alternating lunge with overhead swing
5 Scapula Push ups
5/5 S.arm KB row

B. You Go, I Go: for 2 sets each (12 minutes)
10-8-6-4-2 Reps of…
DB Push up / Regular Push up
Double DB bent over row @ 2 x 22.5/15kg
Rest while partner goes
3 minute cap on each round

C. EMOM 10:
1. 5-15s Each Supinated Ring Row hold: Top + Halfway down + Bottom
2. 5-15s Each KB Press Hold: Top (Full extension overhead) + Halfway down + Bottom (KB front rack hold)

D. 40s Work, 20s Rest x 12, alternating (12 minutes):
1. KB Candlestick roll @16/12kg
2. Wall Walk
3. Knees 2 Elbows
4. Burpee Pull Up

Crossfit Karlstad