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