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CrossFit WOD Performance 30/11/2015 – CrossFit Rotown
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CrossFit WOD Performance 30/11/2015 – CrossFit Rotown

Coach Gino Goossens
29 november 2015 - Auteur: Coach Gino Goossens Categorieën: CF Performance en Workout of the day

A. EMOM30
Min 1: Walking Lunges (aim for 40 steps)
Min 2: 6 Ring Rows w/2sec pause at the top
Min 3: 8 Heavy RKBS [32/24]

B1. KB Windmill 3×5; rest 30s/arm
B2. Hollow Body Hold; 15s x 5; rest 30s
B3. Passive hang from bar; 30s x5; rest 30s

+

Run 200m
Rest 1:1
x3
Aim for negative splits – get faster each round

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