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CrossFit Performance WOD 08/12/2015 – CrossFit Rotown
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CrossFit Performance WOD 08/12/2015 – CrossFit Rotown

Coach Gino Goossens
8 december 2015 - Auteur: Coach Gino Goossens Categorieën: CF Performance en Workout of the day

“A. EMOM27
Min 1: Walking Lunges (aim for 42+ steps)
Min 2: 8 Ring Rows w/2sec pause at the top
Min 3: 10 Heavy RKBS [32/24]

B1. TGU + KB Windmill [1+3]x3; rest 30s/arm
B2. Hollow Body Hold; 25s x 3; rest 30s
B3. Passive hang from bar; 45s x3; rest 30s

+

Run 400m
Rest 3:00
x4
Aim for negative splits – get faster each round”

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