CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 16.11.2020

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

B) Spezific Warm Up

2 Rounds:
Tabata 9*20/10
Burpee
Sit Ups
Plank Hold

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

2)
40-30-20-10
DB Clean & Jerk
DB Renegade Row
-90sec Plank Hold-

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