MT Cross 60 minutter 8.9.2015 kl 17.45

Warmup

30 airsquats

3 runder med:

  • 100 sjip
  • 10 push-ups
  • 10 sit-ups
  • 10 rygstræk

30 airsquats

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) 1 Ropeclimb

Station V
A) 50 Pull-ups / Chin-ups
B) 1 bane Prowler

(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 #4 Tabata style

  • Rising toe touch
  • Superman pushups
  • Starfish Crunch
  • Roman Twist

Cooldown

 

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