Söndag 24 oktober

A. Warm up – Every 30s x 12 (6 minutes)
1. 20s Deadbug leg lowers
2. 5 Snatch grip back squat + 5 Behind the neck snatch grip strict press
3. 15/15s Side plank rotations
4. 5 Tempo Overhead squat (narrower than snatch grip)

B. Overhead squat (12 minutes)
– 3×5 with 3s descent + 1s pause in bottom
– 2×3 no tempo

Superset (12 minutes)
C1. Split stance RDL:
– 4 x 10/10 @ with 3s descent
C2. Strict supinated pull up / ring row:
– 4 x 5-10
*Both movements at 2 RIR

D. Pull + Posterior Chain (12 minutes)
EMOM 12:
1. 10-15 Ring Hamstring curl
2. 10-15 Barbell upright row
3. 10-20 Weighted Jumping lunge
4. DB See-saw bent over row @ 2 x 22.5/15kg

Crossfit Karlstad