WOD 10/08/18



CrossFit

1.

warm up

3 rnd ntf

6 drgon flag

8 strict t2b

10 ghd iperex

12 knees to chest parallele


2.

AMRAP in 21 minutes

  • AMRAP 3:

  • 21/15 Calorie bike

  • 21 Burpees

  • Max hspu

  • rest 3 minutes

  • AMRAP 3:

  • 18/13 Calorie bike

  • 18 Burpees

  • Max hspu

  • rest 3 minutes

  • AMRAP 3:

  • 15/11 Calorie bike

  • Burpees

  • Max hspu

  • Rest 3 minutes

  • AMRAP 3:

  • 12/9 Calorie bike

  • Burpees

  • Max hspu

rest 5'


3.

for time

100/50 weighted vest pull up @10-5

80/40 push up

60/20 dip bar


rest 5'


4.

french press bar

8x4 rest 1'


5.

french one arm db

12x 3 rest 1'



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