CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 22.11.2020

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

B) Spezific Warm Up

2 Rounds:
10 Pass Through
5/Side s.l. Glude Brindges
5 Down Dog into Cobra
40 Single Under

1)
3 Rounds for Quality
8-10 Tempo Curls (3-0-3-X)
6-8 s.a. Glute Bridge Bench Press
8-12 Turkisch Sit Ups
– 90 sec rest –

2)
16min EMOM alt.:
S.a. Push Press (45sec)
S.a. Devil Press (45sec)
Russian Twists (20-30sec)
Rest

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