CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 21.11.2020

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

B) Spezific Warm Up

2 Rounds:
10/Side Glute Bridge
5/Side s.l. Deadlift
30sec Squat Hold

1)
4 Sets of 16 max high Squat Jumps
-1 min rest-
4 Sets of 16 Jumping Lunges (as fast as form allows)
-1 min rest –

2)
20 min AMRAP
4 s.a. Thruster
10m/Side Front Rack Carry
5/Side Renegade Row

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