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ROYAL CROSSFIT

Wednesday

021220


WOD

train at home volume 2

train at home volume 2


For time
24-18-12-6
ring dips
pistols
push-ups

Tips


General Warm-up
10 knee to chest pull
10 quad stretch
10 figure 4 stretch
10 high kicks
10/10 arm circles
1' plank
10 sampson's stretch

Special Warm-up
10 Tables with 3'' second pause on top
Reverse plank 2x30'' with 30'' rest
Push-ups 2x10 with 30'' rest
2x15'' ring hold
2x4-7 dips with 30'' rest

pre-work out mobility
1'/1' calf bone saw smash
30''/30'' calf&achilles stretch

10 squats
10 closed feet squats
10 alternate lunges
10 skater's lunges
2x6 pistols or skater's lunges for scaling option

Cooldown
2 minutes each leg, couch stretch
2 minutes each side , chest stretch

Scaling


☛ Limited equipment options and scaling

☛ If you don't have rings, do rings wherever you can eg. two chairs. Scale down the movement by having your feet on the ground, pushing as much as needed. If you can't do dips at all do "box" dips

☛ Skater's lunge pistols scaling option
☛ Knee push-ups for push-ups scaling options

Ανακοίνωση

"Tο γυμναστήριο από την Τρίτη 3/11 και για έναν μήνα, αναστέλλει την λειτουργία του σύμφωνα με τα νέα μέτρα που ανακοινώθηκαν από την κυβέρνηση για την προστασία από τον Covid-19. Όλες οι ενεργές συνδρομές παγώνουν μέχρι να ανοίξουμε και πάλι."

"The gym will be closed for a month, starting Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"

ΤΕΛΕΥΤΑΙΑ ΑΡΘΡΑ