Training am 3.01.19

Warmup:
3 runden
-Monsterwalks mit Band
10rechts/10links
-30sec wallsit
-Ausfallschritt mit arm nach oben strecken immer abwechselnd ca. 4 Stücke pro Seite

Strength:
3 rounds
-60sec wallsit with a Wallball in the Frontrack Position or 2x light kettlebells
-30sec Squats with 2x kettlebell max 24/16kg
-45 sec wallsit without Ball
– 10 Double kettlebell Squats @same weight but with 2sec Pause in the bottom
2:00min Rest between rounds no rest between sets = massiv leg Pump

Workout:
Crossfit mainsite Workout
12min Amrap
1 strict Pullup
2 pushups
3 Airsquats

2 strict Pullups
4 pushups
6 airsquats
Usw