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

Archivo de fecha: junio 2016

4 ROUNDS FOR MAX REPS: 45″ ON 15″ OFF ROW FOR CALORIES BEAR SQUATS BURPEE MUSCLE UPS DUMBBELL PUSH PRESS REST

FOR TIME: 1x-3x-5x-7x-9x-12x DEADLIFTS CHIN UPS LATERAL BAR JUMPS (x3)

EMOM FOR 24 MINUTES: 1st MIN: 8 x DUMBBELL SNATCHES + MAX MED BALL KNEE RAISES 2nd MIN: 10 x KETTLEBELL SWINGS + MAX DUMBBELL SNATCHES 3rd MIN: 10 x KNEE RAISES + MAX KETTLEBELL SWINGS 4rd MIN: REST THEN START AGAIN TILL YOU COMPLETE THE 24 MINUTES.

IN A 3 MINUTE WINDOW: 150M. RUN 10 x BOX JUMPS 8 x POWER CLEANS REPEAT 3 TIMES AND THEN, 2 MIN REST 3 ROUNDS FOR TIME OF: 200M. RUN 10 x BURPEES TO TARGET 12 x PULL UPS

6 MIN AMRAP: 8 x HANDSTAND PUSH UPS 10 x DECK SQUATS 12 x HOLLOW ROCKS 2 MIN REST AND THEN, EMOM FOR 9 MINUTES: 1-15 x DEFICIT PUSH UPS 2- 45 x DOUBLE UNDERS 3- 15 x TOES TO BARS THEN START AGAIN FROM THE 1ST MINUTE TILL YOU COMPLETE THE 9 MINUTES.

10 MIN AMRAP: 5 x THRUSTERS 10 x PULL UPS 5 x OVER THE BOX JUMPS 10 x PUSH UPS 5/5 x WEIGHTED LUNGES 10 x BURPEES

2 ROUNDS FOR TIME OF: 500M. ROW 15 x SQUAT CLEANS 25 x CHEST TO BAR PULL UPS 35 x BOX JUMPS

4 MIN AMRAP: 400M. RUN 15 x KETTLEBELL SWINGS MAX HANDSTAND PUSH UPS 90″ REST 4 MIN AMRAP: 400M. RUN 15 x KETTLEBELL SWINGS MAX WALL BALLS 90″ REST 4 MIN AMRAP: 400M. RUN 15 x KETTLEBELL SWINGS MAX OVER THE BOX JUMPS

8 MIN AMRAP: 15 x CLEAN AND JERKS 12 x TOES TO BARS 9 x DOUBLE UNDERS 12 x CLEAN AND JERKS 9 x TOES TO BARS 15 x DOUBLE UNDERS 9 x CLEAN AND JERKS 15 x TOES TO BARS 12 x DOUBLE UNDERS IN THE REMAINING TIME: MAX CLEAN AND JERKS

“PARTNER WORKOUT” 18 MIN AMRAP: 7 x CHIN UPS 75M. FARMERS WALK 3 x WALL CLIMBS 5 x POWER SNATCHES 7 x CHIN UPS

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