Workout of the Day 04.11.2020




General WarmUp


3 Rounds

  • 40sec Low box runners - see link

  • 30sec Reverse plank

  • 40sec lateral speed skaters

  • 30sec Odd Object Good Mornings


Mobility


90 sec per side Hip stretch

45-60 sec per side Samson stretch



Specific WarmUp


3 Sets

  • 7 / 7 Single leg glute bridge

  • 7 Tempo squats @3sec down

  • 7 Jumping Squats


Strength / Skill


8' EMOM

  • 5-7 Loaded squats @3sec down

Falls kein Gewicht zur Hand, 5-10 Jumping Squats, so hoch es geht

  • In remaining time wall sit, keine Pause zwischen den Sets

WorkOut


4x3' AMRAP

  • 20-30 lateral Speed skaters

  • 10/side single leg Box step ups

—> Stuhl oder Hocker nehmen

in remaining time:

  • Max Scissors

1' rest between AMRAPs


Cooldown


Lower Body Row

172 Ansichten

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55129 Mainz

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Email: info@crossfit50grad.com

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