27.12.2016 CrossFit Training

a1)20-20-20-20

a2) 3 Min. DU

b1) Backsquat 4-6 x 4 /rest 2 min.

b2) Bend over Row 6-8 x 4 / rest 2  min.

c1) Pullups supinated 3-5 x 3 /rest 2 min.

c2) Dip Top  Hold 30 sec. / 30sec. Rest x 4

d1) 30 min. Cirlce /Transition Time 10 sec.
1min. Row
1min. Ring Row Hold
1min. Wallballs
1min. Step ups
1min. Situps
1min. Bike
1min. Deadlift
1min. KBS
1min. Farmers Walk
etc…