CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 29.11.2020

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

B) Specific Warm Up

2 Rounds:
10 Hollow Rocks
10 Pass Through
5/5 Glute Bridges
10 Swings

1)
4 Sets every 2 min:
8 reps 1 1/4 Front Squats

2)
3 Sets alt.:
10/Side s.l. Elevated Glute Bridge
10/Side Side Plank Leg Raises

2)
For Time:
10 TGU
then: 5 Rounds of
400m Run
20 Push Ups
20 Air Squat
20 Swings

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