CrossFit Jyväskylä and Milko Tokola training camp

TEST YOUR LEVEL klo 11

WOD klo 12
warm up
Shuttle sprints 3
10 Burpees
10 DU
3 rounds

mobility
4 osainen askelkyykky
Leg swings

(No skill Focus on strength and wod might take time)”

strength
Front Squat

Team (2) for 300 reps of WB:
Other complete 200m run
Other does amrap Wallballs
Metcon done when total of 300 WB’s is completed.

After each 200m run, roles are changed

HARD ROUTINE klo 13

Warm up
2 rounds – row 250m – 30 DU’s – 10 wallballs + snatch warm up routine with the stick

Mobility
hamstrings & triceps

Skills
practice chest to bar pull ups for 10 minutes

Strength
Deadlift, wendler week 1 or continue your old prog.

WOD
2000m row
max reps pull-ups/c2b
Time limit 9min 30sec/ 8min 30sec

OPEN GYM 10-15