CROSSFIT

WU

1’ Machine (row-ski)

10 Push ups

10 Sit-ups

10 Knee raises

10 Shoulder taps

10 Band pull apart

10 Band pass over

10 Arm circle

STRENGTH

10-8-6-4-2

Bench press

Strict press

WOD

15-12-9

DL

Power C & J

BB bicep curl

21-15-9

Db bench press

Db tricep extension

Pull ups

Every round:

250m (ski -row )