Crossfit

Uppvärmning
Löpning 500m
Stretch och rörlighetsträning

WoD#1

5-4-3-2-1-1 Bench Press @ 50-60-70-80-90-100% 1RM
Rest 60-90s between Sets

WoD#2

"The Beast" (6 Rounds 6 Exercises 6 Reps per Exercise)

6 rounds for time of:

6 Handstand push-ups
6 Thrusters @ 60% 1RM (Rx 60/40kg)
6 Knees-to-elbows
6 Burpees
6 Kettlebell swings (Rx 32/20kg)
6 Pull-ups

Time Cap 24 minutes