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

Archivo de fecha: abril 2016

FOR TIME: 100/200/300/400 M. RUN 10x-20x-30x-40x RUSSIAN KETTLEBELL SWINGS 2 MIN REST AND THEN, FOR TIME: 40x-30x-20x-10x SIT UPS MED BALL THROWS 2 MIN REST AND THEN, 7 MIN AMRAP: 10 x ATOMIC PUSH UPS 5 x DUMBBELL PUSH UPS + STEP UPS

FOR TIME: 10 x DUMBBELL SNATCHES 50 x KETTLEBELL SWINGS 40 x WALL BALLS 30 x WEIGHTED PUSH UPS 20 x BARBELL ROWS 10 x DUMBBELL SNATCHES

3 MIN AMRAP: 20 x AIR SQUATS 15 x RING DIPS 90″ REST AND THEN, 3 MIN AMRAP: 5 x BURPEE MUSCLE UPS 15″ L-SIT HOLD 90″ REST AND THEN, 8 MIN AMRAP: 20 x AIR SQUATS 15 x RING DIPS 5 x BURPEE MUSCLE UPS 15″ L-SIT HOLD

FOR TIME: 4 ROUNDS OF 200M. RUN 1′ REST BETWEEN ROUNDS AND THEN, 15 x HANDSTAND PUSH UPS 5 ROUNDS OF: 10 x POWER SNATCHES 10 x FRONT RACK LUNGES 15 x HANDSTAND PUSH UPS 4 ROUNDS OF 200M. RUN 1′ REST BETWEEN ROUNDS

5 ROUNDS FOR MAX REPS: 1 MINUTE: 5 x POWER CLEANS + MAX BOX JUMPS 1 MINUTE: 10 x DUMBBELL SHOULDER TO OVERHEAD + MAX POWER CLEANS 1 MINUTE: 10 x BOX JUMPS + MAX SHOULDER TO OVERHEAD 1 MIN REST BETWEEN STATIONS

FOR TIME: 400M. RUN 10 x SUMO DEADLIFT HIGH PULLS THEN, 4 ROUNDS OF: 12 x KETTLEBELL SWINGS 14 x SIT UPS 16 x OVER THE BOX JUMPS THEN, 10 x SUMO DEADLIFT HIGH PULLS 400M. RUN

FOR TIME 12x 10x 8x 6x 4x 2x CLEAN AND JERK TARGET BURPEES

BIONIC CINDY AMRAP 15′ 3 ROUNDS OF CINDY 10 x POWER SNATCH 3 ROUNDS OF CINDY 8 x POWER SNATCH 3 ROUNDS OF CINDY 6 x POWER SNATCH AND THEN MAX POWER SNATCH * CINDY 5 x PULLUPS 10 x PUSHUPS 15 x AIR SQUATS

EMOM FOR 5 ROUNDS (0 TO 5) 1 x POWER CLEAN 3 MINUTES WINDOW FROM 5 TO 8 10 x BOX JUMPS 20 x TOES TO BAR 12 x BURPEES EMOM FOR 5 ROUNDS (8 TO 13) 1 x POWER CLEAN 3 MINUTES WINDOW FROM 13 TO 16 10 x BOX JUMPS 20 x TOES…

RUNNING JACKIE 1000 m RUN 50 x THUSTERS 30 x PULLUPS

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