CrossFit Bonn, Bunsenstraße 4, 53121 Bonn-Dransdorf

Training für zu Hause am 04.05.2020

Equipment: Odd Object for Thruster (Backpack / Broomstick), Jumping Rope

3-5 Zwerchfellstretch
Gelenkroutine

Warm-Up: 3 Rounds
10 alt. Lunge
8 Plank Scapular Push Up to Dolphin
6 Jump Squat
4 Pike Push Ups (sc:Hand Release Push Ups)

Strength: 3 Rounds
10-12 Seated Odd Object Strict Press
6-8 Single Leg Bent Over Row (each leg)

Workout: 15 Minute AMRAP
10 Odd Object Thruster
30 Double Under (sc: 30 Single Under / 30 Penguin Jump)
10 Lateral Burpees over Odd Object
30 Double Under (sc: 30 Single Under / 30 Penguin Jump)

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