C/ Alberto Morgenstern, Edif. Astigi, 2, local 1, 29640, Fuengirola, Málaga.(+34) 658942418info@crossfitfuengirola.com

Archivo de fecha: septiembre 2015

FOR TIME: 3 ROUNDS OF: 10 x POWER SNATCH 10 x OVERHEAD SQUATS 10 x PULL UPS 2 MIN REST AND THEN, 2 ROUNDS OF: 15 x POWER SNATCH 15 x OVERHEAD SQUATS 15 x PULL UPS 2 MIN REST AND THEN, 1 ROUND OF: 20 x POWER SNATCH 20 x OVERHEAD SQUATS 20 x…

6 MIN AMRAP: 1x-2x-3x…. DEADLIFT 2x-4x-6x…..BOX JUMPS 3x-6x-9x…..KETTLEBELL SWINGS 2 MIN REST AND THEN, 2 MIN AMRAP: MAX HANDSTAND PUSH UPS 2 MIN REST AND THEN, 6 MIN AMRAP: 1x-2x-3x…. DEADLIFT 2x-4x-6x…..BOX JUMPS 3x-6x-9x…..KETTLEBELL SWINGS

5 ROUNDS FOR TIME OF: 5 x PUSH JERK 15 x PUSH UPS 200M. RUN 35 x DOUBLE UNDERS 1 MIN REST BETWEEN ROUNDS

FINAL CROSSFIT AL ANDALUS 10 MIN AMRAP: 21x-15x-9x PULL UPS SQUAT CLEANS IN THE REMAINING TIME: MAX WALL BALLS

EMOM FOR 10 MINUTES: ODD MINUTES: 5 x DEADLIFT 5 x BURPEES OVER THE BAR EVEN MINUTES: 100M. RUN 20 x DOUBLE UNDERS 2 MINUTES REST AND THEN, TABATA PUSH UPS

12 MIN AMRAP: 2x-4x-6x-8x… BOX JUMPS 3 x POWER SNATCH 3 x SNATCH GRIP PUSH PRESS 3 x OVERHEAD SQUATS

FOR TIME: 400M. RUN 25 x SIT UPS 25 x DEADLIFT 400M. RUN 25 x SIT UPS 25 x BENCH PRESS 400M. RUN 25 x SIT UPS 25 x BACK SQUATS (FROM THE GROUND) 400M. RUN 25 x SIT UPS 25 x SHOULDER PRESS (FROM THE GROUND)

IN A 7 MINUTE WINDOW: 21x-15x-9x HANDSTAND PUSH UPS PULL UPS IN A 6 MINUTE WINDOW: 15x-12x-9x WALL BALLS WEIGHTED SIT UPS IN A 5 MINUTE WINDOW: 12x-9x-6x BURPEES OVER THE BOX KETTLEBELL SWING

“SPARTAN WORKOUT” FOR TIME: 150 x JUMPING JACKS 15 x BURPEES 15 x PULL UPS 15 x BOX JUMPS 50 x SIT UPS 50 x SQUATS 50 x JUMPING LUNGES 5 x ROPE CLIMBS 3KM RUN

EMOM FOR 15 MINUTES: 1ST: 20M FARMERS WALK 2ND: 10 x DUMBBELL SNATCH 3RD: 5 x OVER THE BOX JUMPS + 15 x DOUBLE UNDERS THEN START AGAIN FROM THE 1ST MINUTE. 2′ REST AND THEN, EMOM FOR 6 MINUTES: 15 x WALL BALL SHOTS

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