CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 08.01.2021

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

B) Specific Warm Up

2 Rounds:
10 Leg Swings
10/10 Side Plank Rotations
4 Russian Baby Maker
6/Side Cossack Squats

1)
3 Rounds alt.:
10/Side Bench Floor Press
10/Side Cossack Squats
10/Side s.l. Deadlift
-2 min rest between each round –

2)
400m Run
then: 8min AMRAP
8 Burpee turn
12 Burpee
16 KBS

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