Cross 60 minutter 12.4.2016 kl 18


Karate warmup m. hop på stedet

Workout – Teams på 2

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.

Station I
A) 50 Power Snatches (95#/63#)
B) 10 Dips

Station II
A) 50 Box Jumps (24”/20”)
B) 5 Bar over Burpees

Station III
A) 50 SDHP (95#/63#)
B) 10 Toes 2 Bar

Station IV
A) 50 KB Swings (70#/53#)
B) 10 Push Ups

Workout – Abs 

2 runder med 20/10 af:

  • Starfish Crunch
  • Side Plank Raises
  • V situps
  • Roman twist

Cooldown Stretch

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