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

Archivo de fecha: diciembre 2015

FOR TIME: 300M. MEDBALL CARRY 25 x DEADLIFT 300M. MEDBALL CARRY 20 x FRONT SQUATS 300M. MEDBALL CARRY 15 x OVERHEAD SQUATS

5 ROUNDS FOR TIME OF: 5 x POWER CLEANS 5 x BURPEES OVER THE BAR EMOM: 1 x PUSH JERK (+ 1 REP EVERY MINUTE) 5 MIN AMRAP: 5 x HANG POWER CLEAN AND JERK 10 x KETTLEBELL SWINGS

FOR TIME: 40 x HANDSTAND PUSH UPS EMOM: 20 x DOUBLE UNDERS 150 x DOUBLE UNDERS EMOM: 3 x HANDSTAND PUSH UPS 2 MIN REST AND THEN, FOR TIME: 30 x CHEST TO BAR PULL UPS EMOM: 10 x PUSH UPS 50 x PUSH UPS EMOM: 3 x CHEST TO BAR PULL UPS

5 ROUNDS OF: 45″ ON 15″ OFF WALL BALLS 2 MIN REST 7 MIN AMRAP: 8 x KETTLEBELL THRUSTERS 40M FARMERS WALK 5 x BURPEES 2 MIN REST FOR TIME: ROUNDS DONE IN THE PREVIOUS AMRAP

15 MIN AMRAP: 15 x PULL UPS 10 x HANDSTAND PUSH UPS 5 x LATERAL BURPEE BOX JUMPS 400M RUN

4 ROUNDS OF TABATA: ROW BURPEES WALL BALLS KETTLEBELL SWINGS 1 MIN REST BETWEEN TABATAS

IN A 7-MINUTE WINDOW: 21x-15x-9x DUMBBELL SNATCH DOUBLE UNDERS 5 MIN AMRAP: 5 x BOX JUMPS 10 x CHIN UPS 10 x OVERHEAD LUNGES 2 MIN REST AND THEN, FOR TIME: 21x-15x-9x DOUBLE UNDERS TOES TO BARS

FOR TIME: 50 x DEADLIFT 50 x JUMPS OVER THE BAR 50 x HANG POWER CLEAN 50 x JUMPS OTB 50 x FRONT SQUATS 50 x JUMPS OTB 50 x SHOULDER TO OVERHEAD

“AIR FORCE WOD” FOR TIME: 20 x THRUSTERS 20 x SUMO DEADLIFT HIGH PULLS 20 x PUSH JERKS 20 x OVERHEAD SQUATS 20 x FRONT SQUATS EVERY MINUTE ON THE MINUTE: 4 x BURPEES TIME CAP: 20 MINUTES

10 MIN AMRAP: 1000M. RUN IN THE REMAINING TIME: 15 x WALL BALLS 12 x OVER THE BOX JUMPS 9 x DEADLIFT

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