CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 28.11.2020

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

B) Specific Warm Up

2 Rounds:
10/Side Leg Swings
5 Push Ups
5/5 Side Plank Rotation
10 Sit Ups

1)
3 Rounds for Quality
2/2 TGU
6-8 s.a. Glute Bridge Bench Press
8-12 Turkish Sit Ups
– 90 sec rest –

2)
For Time:
400m Run
30 Clean and Jerk
400m Run
30 Burpee
400m Run
30 Snatch

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