CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 30.11.2020

A) Gelenkroutine – https://youtu.be/CMeJzvAJU8k
B) Spezific Warm Up

2 Rounds:
4 Dolphine
6 Good Mornings
8 Pass Through
10 Air Squats

1)
3 Rounds:
10/Side Bench Floor Bress
10/Side Bent over Row
– 90 sec Rest –
10/Side Coassack Squats
10/Side s.l. Deadlift
– 2 min Rest –

2)
2 Rounds alt.: A1/A2

A1. 6 min AMRAP
35 DU or 70 Single Under
9 Burpee
7/7 Single Arm Devil Press

A2. 4 min AMRAP
2 Single Arm Overhead Squat
10 Single Arm Overhead Lunges
10 Sit Ups

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