CrossFit Hengill – WOD
Metcon (Time)
Mánudagswod inspired by CFR
30 Handstöðupressur
15 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
90 Double Unders
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30/20 Kal Hjól/róður
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90 Double Unders
15 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
30 Upphífingar
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30/20 Kal Hjól/róður
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20 Handstöðupressur
10 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
60 Double Unders
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20/15 Kal Hjól/róður
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60 Double Unders
10 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
20 Upphífingar
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20/15 kal Hjól/róður
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10 Handstöðupressur
5 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
30 Double Unders
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10/7 kal Hjól/róður
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30 Double Unders
5 Box step overs m. bolta (20lb/15kg slamball) 70/60cm
10 Upphífingar
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10 /7 kal Hjól/róður
Tímaþak 25 mín
Aðlagið erfiðleikastig hverrar æfingar:
Upphífingar: m.Teygju/ hopp upphífingar/ring row
Hspu: m.abmat/ á kassa/db pressur
Kassa yfirstig: minni þyngd á bolta/lægri kassi
Double unders: speed steps/ single unders