19.12.2016 CrossFit Training
a1) 20-20-20-20 a2) Foam rolling ( 8 min) b1) FS 3-5 x 4 /rest 2min b2) Supinated Pullups weighted 3-5 x 4 / rest 2 min c1)4 Supersets /rest 90 sec. 20 Situps 20 Banded Standing Hyperextensions d1) 20 min. AMRAP 15 cal. Bike (Pacemaker) Wallballs Battlerope Slamball Pushups Ringrows Boxjumps GHD Situps etc.
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