Training Fr. 31.08.2018
WarmUp: 20-20-20-20
- Within 10min complete 5 rounds of
- 30sec double KettleBell Front Rack Carry (moderate weight)
- 5 diamond push ups
- 5 scapular pull ups
Strenght:
- Clean Complex
- 10min time to build to heavy:
- 1x Squat Clean + 2 Front Squats
- Planks
- 5 rounds of
- 30sec Plank
- 30sec Side Plank left
- 30sec Side Plank right
- 45sec break
WOD:
„Crossfit Games 2017 Team Series Event 4”
- In teams of 2 for time:
- 100 CAL Row
- 100 Toes-to-Bar (Scaled: Knees-to-Elbow)
- *only one athlete may be working at a time, you can rotate as you choose
TimeCap: 10min
AFTER PARTY: 4x 30sec German Hang on bar or rings
Beginner: do it on rings with knees on ground