02.12.2016 CrossFit Training

a1) 20-20-20-20

b1) How to do: DB/KB Thruster

c1) 20 m Walking Lunges weighted x4 /rest 2 min.

c2) Battle Rope 4 Sets
1min. on
1min.off

c2) 4 Sets
20 Banded Good Mornings
15 Hallow Rocks

d1)” Down to Hell” ( 7 DB/KB Thruster, 7 Pullups/Ringrows,7 Burpees)

3 rounds of ” Down to Hell”
then:
40 cal. row/bike
+
3 rounds of ” Down to Hell”
then:
40 cal. row/bike