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Travel WOD 30/07/2015 – CrossFit Rotown Bekijk video
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Travel WOD 30/07/2015 – CrossFit Rotown

Coach Gino Goossens
30 juli 2015 - Auteur: Coach Gino Goossens Categorieën: Workout of the day

Warm-up: Squat Flow

  • Kang Squat
  • Outside knee touch
  • Toe squat + arch
  • T-Rotation (arms point up)
  • Post + T-Rotation (hips up)
  • Post + Sit + Lateral Squat (leg stretch)
  • Backroll to forward plank stretch

You can find a demo video for the Squat Flow here.

CrossFit Rotown Travel WOD for time:

25 Box-Jumps 20/24 inch (or something to jump on)
400 meter run
25 Front Squats / Goblet Squats*
400 meter run
25 Shoulder to overhead / Ground to overhead**
400 meter run

*Use a heavy object to hold in front of you. Are you in the box, use the barbel: 35 woman / 50 men.

**Use a heavy object and lift it from the ground up to above your head. Are you in the box, use the barbel: 25/42.5

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