Cross 60 minutter 4.8.2015 kl 17.45

Warmup

Mobility + “Matt Chan

Workout #1 – team på 2

Station I
A) 50 Power Clean 40/25
B) 10 Dips på box

Station II
A) 50 Box Jumps
B) 5 Bar over Burpees

Station III
A) 50 SDHP 40/25
B) 10 Toes 2 Bar

Station IV
A) 50 KB Swings 24/16
B) 10 Push Ups

(Athlete #1 will perform movement-A as the other athlete #2 performs movement-B. When athlete #2 completes the reps for movement-B, the athlete #1 must stop and both athletes switch movements. Athlete #2 will continue where Athlete #1 had stopped. Athletes will continue switching till the team completes the reps for movement-A. Once the reps for movement-A are complete the team move on to the next station.)

Workout #2 – EMOM 10 min.

  • Lige: 10 Pull-ups
  • Ulige: 10 Push jerks 40/25

Workout #3 – team på 2 skiftevis

4 x 2 Turkish getup

Workout #4 – Abs tabata

2 runder med 10/20 af:

  • Windshield Wiper
  • Iron butterfly
  • The Bug
  • Plank crunch

Cooldown og stræk

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