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ROYAL CROSSFIT

Saturday

150521


WOD

train at home

train at home


For time
3 rounds of :
40 wall ball shots
20 burpees

♀ 6kg ♂9kg

Tips


General warm-up
Practice SLIPS for 20 minutes

Specific warm-up
20 alt. mountain climbers
10 scapula push-ups
30'' plank
5 down and ups
5 burpees

then
10 air squats in front of a wall
5 med ball squats with 3'' pause at bottom
5 med ball press with 3'' pause on top
5 med ball thrusters
5 wall ball shots

Cooldown
Stretch the following muscle groups for 2 sets of 20 seconds
Psoas, quads, glutes

Scaling


☛ Limited equipment options and scaling
Less load/shorter target for wall ball shots, 30 reps
Down and ups , 15 reps
☛ You may replace med ball with a ligth weight like dumbbell or kettlebell
☛ No equipment
3 rounds of :
40 jump squats
20 burpees

Ανακοίνωση

"Tο γυμναστήριο από την Τρίτη 3/11 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 from Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"

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