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

Archivo de fecha: septiembre 2018

FOR TIME: 50 x TOES TO BAR THEN, 50x-40x-30x-20x-10x 21x-15x-12x-9x DOUBLE UNDERS HANDSTAND PUSH UPS THEN, 100 x SIT UPS

4 ROUNDS FOR TIME OF: 10/10 x BACKWARD DUMBBELL LUNGES 10x-8x-6x-4x POWER SNATCH 4x-3x-2x-1x BAR MUSCLE UPS

3 ROUNDS OF: IN A 90″ WINDOW: 5 x DEADLIFTS 10 x DUMBBELL THRUSTERS 3 MIN REST AND THEN, 2 ROUNDS OF TABATA: 1- HANG POWER CLEANS 2- PUSH JERKS 3- WALL BALLS 4- TOES TO BAR

14 MIN AMRAP: 5 x CHEST TO BAR PULL UPS 7 x BOX JUMPS 9 x MEDBALL V SIT UPS 300M. RUN

EMOM FOR 16 MINUTES: 1- 200M. RUN 2- 9 x HANG POWER CLEAN AND JERK 3- MAX CALORIE ROW / BIKE 4- REST THEN START AGAIN TILL YOU COMPLETE THE 16 MINUTES.

3 ROUNDS FOR MAX REPS OF: 30″ MAX DUMBBELL SNATCH 30″ REST 30″ MAX BURPEES OVER THE DUMBBELL 30″ REST 30″ MAX DOUBLE UNDERS 60″ REST 3 MIN REST AND THEN, 7 MIN AMRAP: 12 x KETTLEBELL SWINGS 8 x HANDSTAND PUSH UPS 35 x DOUBLE UNDERS

20 x FRONT SQUATS 20 x HANDSTAND PUSH UPS 15/15 x DUMBBELL LUNGES 15 x FRONT LEVERS 10 x DUMBBELL THRUSTERS 10 x PULL UPS 5 x OVERHEAD SQUATS 5 x BAR MUSCLE UPS

3 ROUNDS FOR MAX REPS OF: 60″ ON 30″ OFF WALL BALLS DOUBLE UNDERS BOX JUMPS CALORIE ROW / CALORIE BIKE

EMOM FOR 10 MINUTES: 1- 3 x POWER CLEANS 2- 3 x SHOULDER TO OVERHEAD THEN START AGAIN TILL YOU COMPLETE THE 10 MINUTES 2 MIN REST AND THEN, FOR TIME: 1 MILE RUN

6 MIN AMRAP: 5 x CHEST TO BAR PULL UPS 8 x DIPS 20 x DOUBLE UNDERS 1 MIN REST AND THEN, EVERY 30″ FOR 5 MINUTES: 8 x BURPEES 1 MIN REST AND THEN, 6 MIN AMRAP: 5 x CHEST TO BAR PULL UPS 8 x DIPS 20 x DOUBLE UNDERS

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