Muista tekniikka alkeet klo 16 ja tekniikka pidemmälle ehtineet klo 17, Liikkuvuus klo 18

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Gymnastics WOD klo 14
warmup
2 rounds
15 situps to pikes
15 pushups
15 airsquats

mobility
chest triceps shoulders
calves quads hammies

speed
one leg jumps to box (start low with both feet)

strength
ringdips with kip 3x ME

WOD
For QUALITY
Hold Planche in Tuck Position for 1 minute (use box and DB)
Hold L Seat for 1 minute
Hold top of Bar Pull Up for 1 minute
Hold Handstand Hold Against Wall for 1 minute
Each time you break perform 5 V Ups
Rest as needed between 1 minute holds

cooldown
hip flexors with rubberband
hold side spit 3 min for eac side

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Endurance WOD klo 15
10 rounds of
1 minute of rowing
rest 15 sec
30 sec of burpees
rest 15 sec
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Vapaalla messuilla sunnuntain ohjelma:
CrossFit Youth testitreeni nuorille klo 11.15
CrossFit Eazy testitreeni klo 12.15
CrossFit Onramp baseline testitreeni klo 13.15
CrossFit Hard Routine Annite klo 14.15
CrossFit Hard Routine Jackie klo 15.15