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

Archivo de autor: CrossFit Fuengirola

FOR TIME: 10x-9x-8x-…………1x PULL UPS WALL BALLS THEN, 1x-2x-3x-…………10x OVER THE BOX JUMPS TOES TO BAR

4 ROUNDS FOR TIME OF: 300M. RUN 8/8 x DUMBBELL HANG CLEAN AND JERK 15 x SIT UPS

“PARTNER WORKOUT” 3 ROUNDS FOR MAX REPS: 1 MIN EACH STATION: 1- FRONT SQUATS 2- CALORIE ROW / BIKE / SKI 3- OVER THE BOX JUMPS 1′ EACH PARTNER, ONE ATHLETE WORKING AT A TIME.

3 ROUNDS OF: 5 MIN AMRAP: 3 x HANG POWER SNATCH 2 x BAR MUSCLE UPS 15 x DOUBLE UNDERS 90″ REST BETWEEN ROUNDS

FOR TIME: 21x-15x-9x SQUAT CLEANS BURPEES OVER THE BAR RUSSIAN KETTLEBELL SWINGS

EMOM FOR 16 MINUTES: 1- 12 x CHEST TO BAR PULL UPS 2- 15 x CALORIE ROW / BIKE / SKI 3- 12 x TOES TO BAR 4- 14 x HANDSTAND PUSH UPS THEN START AGAIN TILL YOU COMPLETE THE 16 MINUTES.

IN A 4 MINUTE WINDOW: 12 x CLEAN AND JERK (45%) 400M. RUN THEN, IN A 4 MINUTE WINDOW: 10 x CLEAN AND JERK (55%) 300M. RUN THEN, IN A 4 MINUTE WINDOW: 8 x CLEAN AND JERK (65%) 200M. RUN

6 MIN AMRAP: 8 x BOX JUMPS 10 x WALL BALLS 12 x KETTLEBELL SWINGS 90″ REST AND THEN, 4 MIN AMRAP: 5 x POWER SNATCH 15 x DOUBLE UNDERS 90″ REST AND THEN, 6 MIN AMRAP: 10 x DEFICIT LUNGES 10 x WEIGHTED SIT UPS

EMOM FOR 15 MINUTES: 1- 15/12 x CALORIE ROW 2- 15/12 x PULL UPS 3- 8 x THRUSTERS THEN START AGAIN TILL YOU COMPLETE THE 15 MINUTES.

12 MIN AMRAP: 7 x TOES TO BAR 7 x BURPEES 7 x OVER THE BOX JUMPS 7 x HANDSTAND PUSH UPS

MENÚ