CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 10.01.2021

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

B) Specific Warm Up

2 Rounds:
Tabata 9*20/10
Scapula Push Ups
Lunges
Swings

1)
3 Sets alt.:
15/Side Side Plank Leg Raises
15/Side Side Plank Rotations
15 Plank Wall Walks

2)
40-30-20-10
DB Snatch
DB s.a. Swing
DB s.a Push Press

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