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CrossFit WOD Fitness 29/10/2015 – CrossFit Rotown
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CrossFit WOD Fitness 29/10/2015 – CrossFit Rotown

Coach Gino Goossens
28 oktober 2015 - Auteur: Coach Gino Goossens Categorieën: CF Fitness en Workout of the day.

A. EMOM8 (3 sets of each):
Minute 1 – Push Press x 3 reps [heavier than previous week – almost 3RM]
Minute 2 – Front Rack Reverse Lunges x 8 reps (4/leg)
Minute 3 – Supinated Bent Over Row x 4 reps (same weight as pushpress)
Minute 4 – FLR Hold x Max (on rings if FLR is easy)

B. Every 4 minutes, for 12 minutes (3 sets):
Bench Press 3-5 reps @20X1 [all heavier than last week]
Between each set perform 10 ring rows

C. Every 90s for 7:30
3 Front Squats @80%
6 Pushups (explosive)
80m Sprint

Perform each set as FAST as possible.

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