CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 12.01.2021

Warm Up
5min of:
5 Dolphine
10 Pull Through
10/10 Rotational Side Plank

Skill: HSPU
3 Sets of:
20-sec bent leg tripod headstand hold (against the wall)
20-sec bent leg tripod headstand away from wall
3 negatice HSPU into tuck tripod headstand

Rest as needed between rounds

Conditioning
2 Rounds alternating A1, A2, A3:

A1. 2-minute AMRAP
35 Double Unders
5 Hand Release Push Ups

– Rest 2-minutes –

A2. 2-minute AMRAP
2 – 4 – 6 – 8 – 10 etc.
Air Squat
Handstand Push Up

– Rest 2-minutes –

A3. 2-minute AMRAP
10 Cossack Squats
5 Burpees

– Rest 2-minutes –

Weekly challenge:
Standing on one feet with closed eyes for 10 controlled breaths (both sides)

Todays Notes:
– Work at a hard pace if you have plenty of time to rest between the intervals (1:1)
– Make a plan with a constant pace on each interval and see if you can stick to it
– Focus on exhaling through the whole Workout
– Keep all your movements clean