CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 23.01.2021

Gelenksroutine

Warm Up:
5min of:
5 Down Dog into Cobra
5 Reverse Snow Angel
5 Scapula Pike Push Ups

Strength
12 min EMOM alt:
5 Strict HSPU
10 KB Single arm Floor Press L
10 KB Single arm Floor Press R
10/10 KB Bent Over Row

Open Wod 12.4
12min AMRAP
150 Wall Ball Shots 9/6kg
90 Double Under (x3 Single Under)
30 Muscle Up

Open Home Edition 12.4
150 Thruster odd object
90 DU (x3 SU)
30 Muslce Up Push Ups

Weekly challenge:
Go for 3 unbroken rounds without rest
5 Planche lean slides
5 Planche push-ups
10sec Planche Lean

Equipment options:
DB. 22.5/15kg or KB. 24/16kg for Thruster instead of WB