WOD 1. Warm Up - 6min Easy of: 50m Run 40 Jumping Jack 30 Skip 20 Mountain Climber 10 Down…

WOD

1. Warm Up - 6min Easy of:
50m Run
40 Jumping Jack
30 Skip
20 Mountain Climber
10 Down/ Up

2. Gymnastics - 15min EMOM of:
1min: 30-40sec. Bar Hanging
2min: 30-40sec. High Plank on the Ring
3min: 30-40sec. Wall Sit

3. WOD - 3 sets of:
50 Double Unders/ 100 Single Unders
30 HRPU
20 Box Jump Over 60/50cm
10 Target Burpee
2min Rest

4. Accessory
Core

 

  • Basic Weightlifting s JOHANEM

Week 4

1. Mobilita + barbellyoga
+
Prep

2. Squat Clean and Jerk - moderate

  • CrossFit Women s NATTY

1. Warm Up:
Active Stretching

2. 6 EMOM:
2RFT
5x KTB Swing
4x Air Squat
3x Push Up

3. WOD 2: TEAM FOR TWO
3 RFT
Wall Ball
Burpee
Sit Up w Ball

4. CORE