![\"group_160831\"](\"http:\/\/gabbychallenge.glundh.se\/wp-content\/uploads\/2016\/08\/group_160831.jpg\")
<\/a><\/p>\nTonite it was crossfit inspired physical training at St Hans hills with Coach K Runners, a new type of physical training.<\/p>\n
Decided to wear linnen, shorts, flipbelt and water belt.<\/p>\n
#15 was 2.01K transport run to St Hans hills with pace: 6.23 min\/k and VO2 Max: 29 ml\/kg\/min.<\/p>\n
We were a bigger group today.<\/p>\n
#16 – Physical training<\/p>\n
First the two instructors informed us what crossfit is and how it would work tonite.<\/p>\n
Started with mobility first.<\/p>\n
Then it was time for all the crossfit exercises<\/p>\n
Started with warmup where we worked 2\u00a0and 2,\u00a0exercises for \u00a040 sek, rest 20 sek.
\nBear walking – Airsquats\u00a0 – On person did bear walking while the other one did airsquats and then we swithed
\nBurpees – The seal
\nSitups – Jog<\/p>\n
Then we continued with<\/p>\n
Warmup 2 och 2, jobba 40 sek, rest 20 sek.
\nBear walking – Airsquats
\nBurpees – The seal
\nSitups – Jog<\/p>\n
Workout 2 and 2:
\nAMRAP, 5 minuter per part. 1 minute rest between each part<\/p>\n
Part 1
\n20 Leglevels
\n20 Airsquats
\n20 Donkey pushups<\/p>\n
1 min rest<\/p>\n
Part 2
\n20 Situps
\n20 Mountain Climbers
\n20 s ”J\u00e4garvila” (=90,degrees) rygg mot rygg (count to 30)<\/p>\n
1 min rest<\/p>\n
Part 3
\n20 Folding knife
\n20 Burpees
\n20 Jumping Squats<\/p>\n
1 min rest<\/p>\n
Part 4
\n20 sek Plank together (count to 30)
\nSprint together
\n20 pushups with clap together<\/p>\n
1 min rest<\/p>\n
20 Walking Plank
\n20 Reverse Burpees
\n20 Lunges<\/p>\n
At the end I was quite tired so it was just to push it.<\/p>\n
Forgot to start the pulse watch so I got distance: 0.32K and VO2 Max: 29 ml\/kg\/min<\/p>\n