CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 19.11.2020

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

B) Spezific Warm Up

2 Rounds:
5 1 1/4 Air Squat
10 Swings
30/30 sec Side Plank

1)
4 Sets every 2 min:
8 reps 1 1/4 Front Squats

2)
3 Sets alt.:
10/Side s.l. Evelated Glute Bridge
10/Side Side Plank Leg Raises

3)
21-15-9
Burpee Tuck Jump
Step Up – Step Down
Swings
alt. s.a. Man Maker

4)
Double Under Challenge:
2min unbroken DU: for every Break 1 Burpee (max.20 Burpees)