Æfing dagsins

23.02.2018
CrossFit
Metcon
Open 18.1
GrandaFit
Metcon
A. 30 Min Handstand Drills With Coach. Different Workouts Focusing On Handstand Balance.
B. Partner Wod
Finish 4 Rounds For Time (25min TimeCap)
50cal Row
40 Wall Ball
30 Sit Ups
20 Burpees
10 Strict Pull Ups

Split reps any way you want.

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Æfingin á morgun er:

CrossFit
Metcon
A. 6 X 4 min on. 2 min off.
(2 of each piece). 85-90% effort
A1. Amrap
12-16 Wall balls (9/6kg to 3,05m)
8 Shuttle runs (15m)
A2. Alt. EMOM 4 min (2 of each)
A2:1. 6/6-7/7 One arm Hang muscle-snatch (medium weight)
A2:2. 10-12/8-10 cal Row
A3. Amrap
9 Pull-ups (choose style. Ok to practice butterfly but has to be fluent and unbroken)
15 Box jumps over (60/50cm, step down)
GrandaFit
Metcon
Tabata stations: 8x20sek | 10sek rest between rounds | 1min rest between stations
1. Russian twist / Back extensions with knees coming off the ground
2. Russian Swing
3. TRX/benches Side plank Hip adduction L/R
4. Plyo rear-foot-elevated split squat jump L/R
5. Rope climbs / Rest
6. Hamstring curls on yoga ball vs. Single leg hip thrusts

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