Onsdag 27 oktober

A. Warm Up – AMRAP 5 minutes:
1/1 KB TGU @ 16-24kg
10/10 Ankle mobilisation against wall (forward + back)
3/3 ATG Split squat
5 Scapula Push ups
5 Supinated barbell bent over row w/2s pause at top

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. Skill Work:
30s Work, 30s Rest x 12, alternating:
1. Chest to bar / Pull ups
2. Alternating pistols
3. Wall Walk
4. Bar facing burpee

 

Crossfit Karlstad