25/6 - 1/7

Måndag 25/6
A. Teknik Handstand + HS Walk

B. 3 RFT
15 Barfacing Burpees
15 C&J 50/35

Lunchpasset gör B.

Tisdag 26/6
A. Boxsquats
4 Set x 8 Reps – Bygg vikt efterhand

B. ANGIE – For Time
100 Pullups
100 Pushups
100 Situps
100 Squats

Onsdag 27/6
A. In 14 min, Find 1+1 RM TGU

B. EMOM 16 min
1. 10 Double KB-Clean
2. 10m 1H DB OH-Walking Lunges
3. 10m 1H DB OH-Walking Lunges
4. REST

C. AMRAP 8 min
35 DU
5+5 1H DB OHS
5+5 1H DB Thrusters

Lunchpasset gör A+C

Torsdag 28/6
A. 3-Pos Squat Snatch – High-Hang, Hang, Ground
10 Set – Bygg vikt efter hand

B. Teams of 3 – AMRAP 16 min
P1. 10 cal ROW – Switch when done, keep Rower going
P2+P3 – 1 Work 1 Rest – AMRAP 50 Situps + 50 KB-Swings 24/16

Fredag 29/6 – Hero Wod MURPH
Alla CF'are ni känner är välkomna!

Weekly Strength – 3 Rounds
Max reps Banded Pushups - (https://www.youtube.com/watch?v=rX-rWx0Ujzo)
Max reps Banded Pull-Aparts - (https://www.youtube.com/watch?v=1lQdu_U4AAI)
Max reps Banded Pullups - (https://www.youtube.com/watch?v=x7sV8FMXLwk)

Weekly Core – 3 Rounds
15 GHD Situps – https://www.youtube.com/watch?v=l5YsDbLN43Y
15 GHD Back Extensions
15+15 Russian Twist