Crossfit 90 – 16/03/2019

Warmup:
Every 90sec x 3 Sets
Bike/Row 9 CAL
12 Air Squats

Every 90sec x 3 Sets
5 Wallclimbs
10 Wall Facing Shoulder Taps

then.. Squat, Ankle, Wrist and OH Mobility

Strength:

3 sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

3 sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

3 sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

30 min AMRAP in teams of 2:

60 ring push ups
90 alternating pistol squats
60 deficit push ups (use plates or parallettes)
90 alternating back step lunges (2 KB in Front Rack Position)
120 cal row/ski or 90 cal bike

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