Training Di. 12.03.2019

Warm-up:       20-20-20-20

• Warm-Up: 8min Tabata 25 sec ON / 35 sec OFF
  • Jump rope
  • Kettle Bell Figure 8´s
  • No Push Up-Burpees
  • Russian Twists

Strength/Skill:  

• 5 rounds of
  • 5 hollow rocks
  • 5 V-Ups
  • 5 Tuck-Ups
  • 5 sec hollow hold

Skill:

• Hand-Stand-Walk / Hold-against-the-wall
  • Beginner: 10min time to accumulate as many seconds as possible leaning on wall (try to push your feet off the wall without falling from the wall)

WOD:

Early Bird Crew: 19.3

Crossit.com WOD 190311

• 3 rounds for time:
  • 500m Row
  • 15 Pull Ups (Kipping allowed) (beginner: Banded)
  • 30 Push Ups

AFTER PARTY:            stretch and roll