Mið

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)

Posted in: WOD