HYROX W.O.D

Teams of 2
24 AMRAP
20 Cal. Ergo
100m. Dual DB Farmers Carry
50m. Dual DB Suitcase Walking Lunge
40 Sit Up
Every 3 min. 5 Sync. Burpee

(Rx: Farmers Carry=35/25kg, Walking Lunge=22.5/17.5kg)

Core 3 Sets
12 DB Dead Bug
8 Dragon Fly
10 KB Plank Pull Through (each)

CrossFit W.O.D

Every 3:00 (3 SET)

8 Back Squat (RPE 7-8)

Metcon (İki Kişilik Takım Antrenmanı)
I go,You Go

15 Amrap
10 Dual DB Hang Snatch (Rx:20 kg /15 kg)
10 WallBall Shots (9 kg/6 kg)
10 Push-ups

Accessory

2 set
6 Romanian Deadlift (3sn slow ecc.)(RPE:6-7)
(use dual dumbbel or kettlebell)

SIMPLE IS BETTER .