CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 25.11.2020

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

B) Specific Warm Up

2 Rounds:
15 Hollow Rocks
10 Arch Rock
5 Good Mornings
5 Russian Baby Makers

1)
4 Sets alt::
12/Side Single Leg Deadlift
12/Side Half Kneeling Strict Press
– Rest as needed –

2)
2 Rounds alt.: A1/A2

A1. 4 min AMRAP
9 Deadlift
7 Hang Power Cleans
5 Push Press

A2. 4 min AMRAP
10 Object Snatch
10 Burpee

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