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ROYAL CROSSFIT

Tuesday

011220


WOD

train at home volume 2

train at home volume 2


10'amrap
10 shoulder to overhead
35 double-unders

♀ 30kg ♂ 40 kg

Tips


General Warm-Up
3 rounds of
1' single rope jumps or 30 jumping jacks
5 plank to dog push-ups
15 back extentions
10 stick pass through

Pre-wod mobility
2 minutes each side ,lat roller smash
or 2 minutes scapula organize with lacrosse ball
and 15 standing wall angels

Special Warm-Up
10 shoulder press
2x5 push press
2x5 push jerks
add load

4'EMOM
20 double-unders or 4 minutes practice

Cooldown
Calf and soleus stretching 30'' each x2 sets
Shoulder stretch 30''
Towel shoulder stretch 30''

Scaling


☛ Limited equipment options and scaling

☛ Use a barbell, dumbbells, kettlebells, or any external object you can bring from shoulder to overhead position.

☛ If you have one dumbbell or kettlebell do 10 reps on each arm

☛ If you don't have a rope jump, do 20 jumping jacks

Announcement

"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"