#1 CrossFit Box in der Region Solothurn

Option 1:
2 Sets:
30 sec Ski
5/side Alternating Reverse Lunges
10 Lateral Line Hops
5 Scap Pull ups
5 Strict Hanging Knee Raises
5 Burpees

Equipment Needed: Ski Erg

Option 2:
2 Sets:
30 sec Ski
5 Cat/Cow
10 Air Squats
30 sec Echo Bike
3/side Quad Stretch to Hip Opener
20 sec Passive Bar Hang

Equipment Needed: Ski, Echo Bike

Two Options:
1) None
2) Make up a strength piece from the week

Every 6 min x 4 sets (alt. 2 each)

Set 1:
5 min AMRAP
8/6 Cal Ski Erg
12 KB Goblet Reverse Lunge - 53/35lbs (24/16kg)

Set 2:
5 min AMRAP
8 Lateral Burpees over Line
2 Rope Climb

Top Scores - None, focus on consistent effort
*if no access to Rope perform 6 Strict Pull ups

Scaled:
Every 6 min x 4 sets (alt. 2 each)

Set 1:
5 min AMRAP
8/6 Cal Ski Erg
12 KB Goblet Reverse Lunge - 35/26lbs (16/12kg)

Set 2:
5 min AMRAP
8 Lateral Burpees over Line
2 Hand Over Hand Rope Climbs from seated

Beginner:
Every 6 min x 4 sets (alt. 2 each)

Set 1:
5 min AMRAP
8/6 Cal Ski Erg
12 KB Goblet Reverse Lunge - 26/18lbs (12/9kg)

Set 2:
5 min AMRAP
8 Lateral Burpees over Line
4 Ring Rows

EMOM x 12
Mins 1-4: 18 sec Ski erg @ 10/10 effort
Mins 5-8: 28 sec Ski erg @ 8.5/10 effort
Mins 9-12: 38 sec Ski erg @ 7/10 effort

*rest 4-5 min*

EMOM x 12
Mins 1-4: 18 sec Echo @ 10/10 effort
Mins 5-8: 28 sec Echo @ 8.5/10 effort
Mins 9-12: 38 sec Echo @ 7/10 effort

3 Sets:
10 Prone Banded Hamstring Curls
10 Alternating Bird Dogs