CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 07.01.2021

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

B) Specific Warm Up

2 Rounds:

5/5 s.a. seated Shoulder Press
10 alt. Arm Raises in Depp Squat
4 Russian Baby Makers
20sec/ Side s.a. Overhead Hold

1)
8 min EMOM:
2 /side TGU

2)
2 Rounds alt.: A1/A2

A1. 4 min AMRAP
9 Squat Cleans
9 Front Rack Lunges

A2. 4 min AMRAP
11 Snatch
11 Overhead Lunges

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