SUNDAY 10.01.2021

CROSSFIT – WU+MOBILITY
3 rounds 30/15
Banded half kneeling Palloff hold L+R
Side Plank L+R
Russian Step-Ups L+R
.
A) 4 rounds every 8 minutes
30 Cal machine
25 Wall Balls 9/6
20 2KB/2DB Push presses 22,5/15
15 TTB
10 C2B pull ups
.
B) 2 rounds 30/30
Lsit hold
Hard plank on Palms

.
HOME WORKOUT VERSION
Warm up – 5 min mix cardio and jionts mobility
then
3 rounds 30/15
Banded half kneeling Palloff hold L+R
Side Plank L+R
Russian Step-Ups L+R on chair
.
A) For time:
3 minute Hard Plank – Accumulate if needed
Followed by
50 alt. weighted chair step ups
100 Air squats
150 Jumping Jacks
100 Air squats
50 alt. weighted chair step ups
Finished by
3 minute Hard Plank – Accumulate if needed
.
B) Streching – take your time