crossfit wod

Ort:
Freie Pl├Ątze: 11
Von: 05.12.2018 - 11:00:00
Bis: 05.12.2018 - 12:00:00

a) 3-5 sets
10-20m handstand walk
*60% of max effort inverted ring rows after each set (1st set is max effort)

rx+ weighted strict toes to bar (medball 14/10)
scaled 10-20 nose to wall shoulder taps, ring rows

b) 5 rounds for time
10 shuttle runs (10m)
20 db hang clean and jerks 20/15
30 sit ups

FITNESS
a) 5 sets
10-12 alt seated db press (top down)
10-12 inverted ring rows

b) 50,40,30,20,10 reps for time
db hang clean and jerks 15/10
sit ups

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