Family Cross 19.2.2019 kl 17

Warmup

12min ~EMOM
45 secs – Push-ups i ringe 15 secs rest
45 secs – MedBall situps 15 secs rest
45 secs – DU / SU 15 secs rest
45 secs – Air squats 15 secs rest

Styrke – EMOM 5 min 

  • 5 Burpees

Skill

  • KB / DB / BB Push press

Wod – 8 min timecap

21-15-9

  • KB / DB / BB Push press
  • Cal Assault bike

6 min timecap

18-15-12

  • T2B/ K2E
  • Wall balls 9/6 kg

4 min timecap

15-10-5

  • KB Swing
  • Front squat

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