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

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5 ROUNDS OF: IN A 3 MINUTE WINDOW: 15 x WALL BALLS 10 x RING DIPS 5 x POWER CLEANS

EMOM FOR 8 MINUTES: 1- 5 x STRICT HANDSTAND PUSH UPS 2- 10 x KNEES TO ELBOWS THEN START AGAIN TILL YOU COMPLETE THE 8 MINUTES 3 MIN REST AND THEN, 10 MIN AMRAP: 8 x CHEST TO BAR PULL UPS 6 x BURPEES OVER THE BOX 2 x WALL CLIMBS

IN TEAMS OF 4 4 ROUNDS FOR TIME OF: 400M. RUN 1000M. ROW *WHILE ONE ATHLETE ROWS, THE OTHER THREE HOLD A KETTLEBELL ON RACK POSITION

3 MIN AMRAP: 150M. RUN 5 x RING MUSCLE UPS MAX THRUSTERS 90″ REST AND THEN, 3 MIN AMRAP: 150M. RUN 10 x PUSH JERKS MAX OVER THE BOX JUMPS 90″ REST AND THEN, 3 MIN AMRAP: 150M. RUN 15 x KETTLEBELL SWINGS MAX HANDSTAND PUSH UPS

FOR TIME: 15 x POWER SNATCH 12 x BURPEES OVER THE BAR 9 x BACK SQUATS 9 x POWER SNATCH 15 x BURPEES OVER THE BAR 12 x BACK SQUATS 12 x POWER SNATCH 9 x BURPEES OVER THE BAR 15 x BACK SQUATS

12 MIN AMRAP: 200M. RUN 50 x PUSH UPS 50 x DOUBLE UNDERS 40 x WEIGHTED SIT UPS 200M. RUN 30 x CHEST TO BAR PULL UPS 50 x DOUBLE UNDERS 20 x RING DIPS IN THE REMAINING TIME: MAX BAR MUSCLE UPS

9 MIN AMRAP: 8 x CLEAN AND JERK 16 x WALL BALLS

4 ROUNDS OF: IN A 3 MINUTE WINDOW: 10 x HANDSTAND PUSH UPS 15 x KETTEBELL SWINGS 400M. RUN

Dedicado a Alba por su cumpleaños. ¡¡FELICIDADES!! WARM UP 3 ROUNDS OF: 15 x PUSH PRESS 15 x THRUSTERS 15 x V SIT UPS WOD PARTNER WORKOUT, “I GO… YOU GO” 8 MIN AMRAP: 4 x THRUSTERS 1 x RING MUSCLE UP 100M. RUN

2 ROUNDS OF: 45″ ON 15″ OFF 1- DUMBBEL SNATCH 2- CALORIE ROW 3- BURPEE TOES TO BARS THEN, 2 ROUNDS OF: 45″ ON 15″ OFF 1- OVER THE BOX JUMPS 2- 200M. RUN 3- BURPEE PULL UPS

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