CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 01.12.2020

A) Gelenkroutine – https://youtu.be/CMeJzvAJU8k

B) Specific Warm Up

2 Rounds:
10 Scapula Push Ups
10 Air Squats
10/10 Side Plank Rotations

1)
3Rounds:
10/Side Bench Floor Press
10 Tempo Push Ups @ 22X2
10/Side Bent over Row
– 2 min Rest –

2)
3 Sets of 3 intervals, alternating

A1.
2min AMRAP
5 DB Thruster
5 Burpees over DB

Rest 1 min before A2

A2.
2min AMRAP
9 DB clean and jerk
9 Jumping lunges

Rest 1 min before A3

A3. 2min AMRAP
7 DB hang Snatch
7 Air Squat

Rest 3-minutes between sets

3)
Double Under Challenge:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)