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ROYAL CROSSFIT

Monday

080321


WOD

train at home

train at home


for time
50-40-30
wall ball shots

100 double-unders after each set of wall ball shots
♀ 6kg
♂ 9kg

Tips


General warm-up
3 rounds of
40 single-unders
10 squats to wall
7 push-ups

Specific warm-up
Do with your med ball the following:
5 front squats with 5 seconds hold at bottom last rep
5 shoulder press 5 seconds at top last rep
5 thrusters
2x 5 wall ball shots

then
6 minutes double-unders practice

Cooldown
quads and calfs roller and stretch for 10 miutes total

Scaling


☛Limited equipment options and scaling
☛ If you don't have a med ball do thrusters.Same reps with an empty bar, or a light dumbbell or a light kettlebell.

☛ Scale double-unders to 2 minutes double-unders efforts if you can do some reps or to 150 single-unders if you can't do doubles yet.

☛No equipment
for time
50-40-30
air squats

80 jumping jacks after each set of air squats

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"

ΤΕΛΕΥΤΑΙΑ ΑΡΘΡΑ