CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 15.11.2020

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

B) Spezific Warm Up

2 Rounds:
8 Push Ups
6 Inchworm
2 Russian Baby Maker
2/Side Cossack Squat

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

2)
100m Front Rack Carry
then:
6min AMRAP
6 HSPU
12 Goblet Squat

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