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CrossFit Performance WOD 16/12/2015 – CrossFit Rotown
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CrossFit Performance WOD 16/12/2015 – CrossFit Rotown

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

A. EMOM24
Min 1: Walking Lunges (aim for 45+ steps)
Min 2: 8 Bent over Double KB row [24/20]
Min 3: 12 Heavy RKBS [32/24]

B1. TGU + KB Windmill [1+2]x4; rest 30s/arm
B2. Hollow Body Hold; 30s x 3; rest 30s
B3. Passive hang from bar; 50s x3; rest 30s

+

Run 400m
Rest 3:00
x3
Each 400m should be faster than last week’s best effort”

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