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

Archivo de fecha: noviembre 2016

EMOM FOR 16 MINUTES: 1ST MIN: MAX UNBROKEN PUSH JERKS 2ND MIN: 7 x TOES TO BARS + 5 x PULL UPS + 3 x CHEST TO BAR PULL UPS + 1 x BAR MUSCLE UP 3RD MIN: 20 x CAL ROW 4TH MIN: 3 x STRICT HANDSTAND PUSH UPS THEN START AGAIN FROM FIRST…

15 MIN AMRAP: 15 x PUSH UPS 15 x KETTLEBELL SWINGS 15 x BOX JUMPS 3 x SKIN THE CAT

3 ROUNDS FOR TIME OF: 10 x DEADLIFTS 10 x BURPEE TOES TO BARS THEN, FOR TIME: 40 x DOUBLE UNDERS 21 x POWER CLEANS 12 x RING DIPS 40 x DOUBLE UNDERS 15 x POWER CLEANS 12 x RING DIPS 40 x DOUBLE UNDERS 9 x POWER CLEANS 12 x RING DIPS

PARTNER WORKOUT 4 ROUNDS FOR TIME OF: 30 x WALL BALLS 20 x BOX JUMPS 200M. RUN WITH SANDBAG

3 ROUNDS FOR MAX REPS: FROM 0:00 TO 2:00: 400M. RUN MAX DOUBLE UNDERS FROM 2:00 TO 03:00: MAX WALL BALLS FROM 03:00 TO 05:00: 400M. RUN MAX DUMBBELL PUSH JERKS FROM 05:00 TO 06:00: MAX BURPEES 2 MIN REST BETWEEN ROUNDS

FOR TIME: 10x-9x-8x-7x-6x-5x-4x-3x-2x-1x WEIGHTED PUSH UPS POWER CLEANS 4 MIN REST AND THEN, FOR TIME: 1x-2x-3x-4x-5x-6x-7x-8x-9x-10x PUSH PRESSES OVER THE BOX JUMPS 4 MIN REST AND THEN, 5 ROUNDS FOR TIME OF: 3 x RING MUSCLE UPS 10 x KETTLEBELL ROWS 5 x HIP TRHUSTERS

FOR TIME: 800M RUN 2′ REST 2 ROUNDS OF 400M RUN (90″ REST BETWEEN) 2′ REST 3 ROUNDS OF 200M RUN (1′ REST BETWEEN) 4 ROUNDS OF 100M RUN (30″ REST BETWEEN)

EMOM FOR 16 MINUTES 1ST: 200M RUN 2ND: 5 x STRICT HSPU’S + 7 CHEST TO BAR PULL UPS 3RD: 5 x TOES TO BAR + 10 x WALL BALLS 4TH: 10 x DUMBBERL SNATCH + 10 V UPS THEN REPEAT AGAIN FROM THE FIRST MINUTE

FOR TIME: 10 x TOES TO BAR 10 x DOUBLE UNDERS 20 x PULL UPS 20 x DOUBLE UNDERS 30 x PUSH UPS 30 x DOUBLE UNDERS 40 x SIT UPS 40 x DOUBLE UNDERS 50 x AIR SQUATS 50 x DOUBLE UNDERS

EMOM FOR 16 MINUTES: 1ST- 10 x DUMBBELL HANG CLUSTERS 2ND- 20 x CALORIE ROW 3RD- 20 x WEIGHTED SIT UPS 4TH- 12 x DROP JUMPS THEN START AGAIN FROM THE FIRST MINUTE TILL YOU COMPLETE THE 16 MINUTES.

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