Warmup

Sjip og KB

Workout #1 

2 runder med 30/10, derefter 2 med 20/10

• Dækflip – Hop over
• Toes 2 Rings
• Wallball
• Battlerope

Workout #2 – 21 -15 – 9

• Clean 40
• Pullups
• Boxjump

Måske Workout – Helen
This workout combines 3 exercises in a wonderful mix of running , kettle bell swings and pull ups.This is a good test for any level of athlete ,being CrossFit or alternative sport.

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 9min
Amateur: under 9min and over 7:00min
Athlete : under 7:00min

The WOD 3 Rounds for time

• 400m run
• 21 KB swings 24kg
• 12 pull ups

Cooldown / stretch