#iomiallenoacasaday14

WOD AT HOME:

Spiderman Hold: 1 Minute Each Side Video

Calf Stretch – 1-2 Minute Each Side Video

WARM-UP FOR ALL

3 Rounds:

30 Seconds Each:

  1. Easy-Moderate-Hard “Skipping”
  2. Push-up to Down Dog Video
  3. Russian Backbaag Swings (Light Weight)
  4. Single Unders or jumping Jack

WOD A) No Equipement

 5 rounds for time of:
3 Wall Walks Video
6 Inverted Burpees Video
9 Jumping Alternating Lunges

Or

WOD B) No Equipement

5 rounds for time of:
60 Dot Hops Video
40 Sit-ups
20 Push-ups
10 Reverse Burpees Video

 

EQUIPEMENT WOD

WODA) BYTWB

4 rounds for time of:
Run, 400 mt or 100 Double Unders
20 Double Dumbbell Swings, pick load
20 Pull-ups or Table Pull-ups

or

WOD B) COMPTRAIN

5 rounds for time of:
80 Double Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees

#buongiornocrossfitters #intheopen #comptrainclass #crossfit #sport #rewind #instagram #pickoftheday #insta_salento #unbrokenaddiction #instagramers #amzing #smile #instalike #instacool #look #love #gym #girls #happy #muscle #fitness #fitnessmotivation #winter #summer #abs #girl

 

 

Share this article

You May Also Like

Leave a Reply

Your email address will not be published. Required fields are marked *

Copyright @2015 CrossFitSud Associazione Sportiva Dilettantistica - Via Giuseppe Aprile 10 A, 73100 LECCE. crossfitsud@gmail.com - 3922168698 - CF.93126730758

Powered by www.bomavisual.com • ph. Silvio Bursomanno