Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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IMPRESSUM     /     DATENSCHUTZ

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HAST DU FRAGEN? DANN KONTAKTIERE UNS GERNE!

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WARM UP - 6min of:

3 Dive Bombers

6 Lunges

9 Hollow Rocks


STRENGTH - Split Squats

4 x 12/12

90sec Rest betw. Sets!


WOD - 12 Sets of 12 Reps

Push Ups

Air Squats

Sit Ups

Lunges


FINISHER - "Toilet Paper Pyramid"

3 Rounds of

4-6-8-10-12-10-8-6-4

1min Rest betw. Rounds!

WARM UP - 4 Rounds

5 Paused Air Squats

10 Shoulder Taps

15 Mountain Climbers


STRENGTH - 12min E2MOM

(6 Runden auf jede zweite Minunte, beginnend bei 00:00)

10-15 Elevated Push Ups

30sec. Handstand Hold


WOD A - ALAP (as long as possible)

min 1) 1 V-Up + 1 Burpee

min 2) 2 V-Ups + 2 Burpees

min 3) 3 V-Ups + 3 Burpees

usw...


WOD B - 10min EMOM

40sec. Plank

20sec. Pause