CrossFit Hengill – WOD
Metcon (2 Rounds for calories)
Core conditioning:
3 rounds of
10 Supine PPT leg raises
10 Alternating supine windshield wipers
10 Alternating elbow plank reaches
10 Elbow plank knees to elbows
10 Elbow side plank with reach outs (each side)
Rest 1 min b/t rounds
———
2x 11 min wod: 2 min rest b/t
a)
3 min row (moderate pace)
30 sec break
3x 30 sec max effort for calories, go every 1:30 minutes
3 min row (moderate/hard))
2 mín pása (skipta um tæki)
b)
3 min C2 (moderate pace)
30 sec break
3x 30 sec max effort for calories, go every 1:30 minutes
3 min C2 (moderate/hard pace)
Skrá heildar kaloríur í a og b.
0-3 (moderate pace)
3-3:30 (rest)
3:30-4 (max effort)
4-5 (rest)
5-5:30 (max effort)
5:30-6:30 (rest)
6:30-7 (max effort)
7-8 (rest)
8-11 (moderate/hard pace)