Onsdag 20 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 (8 minutes)
5-4-3-2-1 reps of…
Ring Dip / Ring Push Up*
Strict pull up / Ring Row
Rest while partner goes
2 minute cap on each round

C. EMOM 12:
1. 5-15s Each Hold: Chin over bar hold + Halfway down pull up hold + Active hang
2. 5-15s Each Hold: Ring top plank hold + Halfway down ring push up hold + Bottom of ring push up hold

D. AMRAP 14 minutes for quality:
4 Lengths of your area Bear Crawl
5/5 Single DB Push up
6/6 DB Power Clean @ 22.5/15kg*
*DB is held outside feet

 

Crossfit Karlstad