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