CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 23.11.2020

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

B) Spezific Warm Up

2 Rounds:
5 Hollow Rocks
10 Pass Through
5/5 Side Plank Rotation
10 Air Squats

1)
S.a. tempo Bent over Row:
4 Sets, 8reps/ side – rest 1 min between sets-
then:
Max Set Pike Push Ups

2)
For Time:
10 Burpee
20 Push Ups
30 Air Squat
40 s.a. Push Press
50 s.a. Deadlift
60 Sit Ups

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