Onsdag 3 november

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

B. Jerk Werk (10 minutes)
EMOM 5: 2 Push Press + Split Jerk
Straight into:
C. EMOM 5: 2 Split jerk

On BOTH EMOMs, the first split jerk has a 2s pause in the receive.

D. Gymnastics Tests (8 minutes)
AMRAP 3 minutes:
Max strict ring dips

2 minutes rest and transition

AMRAP 3 minutes:
Max strict pull ups

D. Skill Work (12 minutes)
30s Work, 30s Rest x 12, alternating:
1. Burpee Box Jump @ 76/60cm
2. Alternating pistols
3. DB Devil’s Press @ 2 x 22.5/15kg

 

Crossfit Karlstad