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.