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CrossFit WOD Performance 09/10/2015 – CrossFit Rotown Bekijk video
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CrossFit WOD Performance 09/10/2015 – CrossFit Rotown

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

CrossFit Workout Of The Day Performance

A. Four sets of:

  • Single Leg KB Romanian Deadlift x 6-8 reps each side @21X1
    • Rest 45 seconds
  • Half Kneeling Kettlebell Bottom Up Press x 8 reps each arm (see movie)
    • Rest 45 seconds
  • Bottom Up Kettlebell Carry x 40 meter/arm (https://youtu.be/flMenpefLhs)
    • Rest 45 seconds

*Use a heavier KB for the Deadlifts than for the other two movements

B. Four sets for max reps of:

  • 30 seconds of Wall Balls
    • 30 seconds of Rest
  • 30 seconds of BJSD (24/20)
    • 30 seconds of Rest
  • 30 seconds of Double Unders
    • 30 seconds of Rest

C. Eight sets of:

  • 20 seconds of Hollow Rocks
    • 10 seconds of Rest
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