CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 09.01.2021

 

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

B) Specific Warm Up

2 Rounds:
4 Dolphin
6 Inchworm
8 Russian Baby Maker
10/Side Cossack Squat

1)
3 Rounds alt.:
8/Side Half Kneeling s.a. Shoulder Press (knee on or off the ground)
10 tempo Pike Push Ups @ 2020 (2 down,2 up)
5/Side tempo Squat 2020 (2 down,2 up)

2)
10 RFT:
3 Burpee
2 Clean and Jerk
1 Devil Press

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