Warmup
“Matt Chan”
Workout – Warmup – let
3 runder:
- 30 KB swing
- 10+10 KB clean and press
- 10 KB Thrusters
Derefter:
Stræk for squat og skuldermobilitet – Burgner
Pause i 3 min.
Benchmark
FRAN
This workout is the best known CrossFit workout in the world and some say the ultimate test in fitness .Test it for yourself. This workout has a set amount of work that has to be done and time that it takes to complete workout will indicate result.
BST STANDARDS
Beginner: over 5 min
Amateur: under 5 min and over 3 min
Athlete : under 3 min
THE WOD
21 Thrusters 43kg
21 Pull ups
15 Thrusters 43kg
15 Pull ups
9 Thrusters 43kg
9 Pull ups
http://bstcrossfit.com/bst-benchmark-workouts/