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

Archivo de fecha: diciembre 2016

FOR TIME: 10 x OVERHEAD SQUATS 3 ROUNDS OF: 5 x RING DIPS 10 x POWER SNATCHES 10 x OVERHEAD SQUATS 2 ROUNDS OF: 5 x RING DIPS 10 x POWER SNATCHES 10 x OVERHEAD SQUATS 1 ROUND OF: 5 x RING DIPS 10 x POWER SNATCHES

4 ROUNDS FOR TIME OF: 20 x WALL BALLS 15 x TOES TO BARS 10 x DUMBBELL HANG POWER CLEAN AND JERK

FOR TIME: 21x-15x-9x 63x-45x-27x BURPEES DOUBLE UNDERS 50M. FARMERS WALK AFTER EACH ROUND 3 MIN REST AND THEN, 9x-15x-21x 27x-45x-63x BURPEES DOUBLE UNDERS 50M. FARMERS WALK AFTER EACH ROUND

4 MIN AMRAP: 10 x BOX JUMPS 12 x KETTLEBELL SWINGS 1 MIN REST AND THEN, 4 MIN AMRAP: 10 x CHEST TO BAR PULL UPS 12 x HANDSTAND PUSH UPS 1 MIN REST AND THEN, 4 MIN AMRAP: 10 x DUMBBELL SNATCHES 12 x RUSSIAN SIT UPS

EVERY 3 MINUTES ON THE 3 MINUTES FOR 12 MINUTES: 20 x PLYO SQUATS 1 x UPHILL SPRINT TO THE CASTLE

4 ROUNDS FOR TIME OF: 5 x RING MUSCLE UPS 10 x DUMBBELL HANG POWER CLEANS 20 x JUMPING LUNGES 200M. RUN

HERO WOD “NUTTS” FOR TIME: 10 x HANDSTAND PUSH UPS 15 x DEADLIFTS 25 x BOX JUMPS 50 x PULL UPS 100 x WALL BALLS 200 x DOUBLE UNDERS 400M RUN WITH A 20KG PLATE

14 MIN AMRAP: 400M. RUN THEN, 21x-15x-9x-3x TOES TO BARS HANDSTAND PUSH UPS IN THE REMAINING TIME: MAX CLEAN AND JERKS

5 MIN AMRAP: 5 x FRONT SQUATS 10 x PULL UPS 15 x KETTLEBELL SWINGS 2 MINUTES REST AND THEN, REPEAT SAME SCORE IN A FOR TIME WORKOUT.

15 MIN AMRAP: 1 x BEAR COMPLEX 30 x DOUBLE UNDERS 10 x BAR FACING BURPEES *BEAR COMPLEX: 1 x POWER CLEAN 1 x FRONT SQUAT 1 x PUSH PRESS 1 x BACK SQUAT 1 x BACK PUSH PRESS

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