Training Di. 07.08.2018
WarmUp: 20-20-20-20
- 3 Rounds of
- 5 mobility squats (go slow and sit as deep as you can)
- 10 banded good mornings
- 16 Mountain climbers
Strenght:
- PushPress
- 5 Sets with 4 reps each
- Increase weight for every set
- RingDips EMOM10
- Choose a number of reps for every set
- Choose wisely; failure to do chosen reps unbroken in one minute
= 5 burpees
- Advanced: do it strict
- Beginner: elastic band and kipping technique allowed
WOD:
„Fifty shades of CrossFit“
- For Time:
- 50 WallBalls (9/6kg)
- 50 Sumo Deadlift High Pull (30/20kg)
- 50 DoubleUnders
- 50 PushPress (30/20kg)
- 50 Cal Row
- ADVANCED ONLY: add 50 butterfly SitUps
TimeCap: 15min
AFTER PARTY: Stretch and foam rolling