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