19.12.2016 CrossFit Training
a1) 20-20-20-20
a2) Foam rolling ( 8 min)
b1) FS 3-5 x 4 /rest 2min
b2) Supinated Pullups weighted 3-5 x 4 / rest 2 min
c1)4 Supersets /rest 90 sec.
20 Situps
20 Banded Standing Hyperextensions
d1) 20 min. AMRAP
15 cal. Bike (Pacemaker)
Wallballs
Battlerope
Slamball
Pushups
Ringrows
Boxjumps
GHD Situps
etc.