a993b7338d191fe3ef90f2fe4d35bbd8-crossfit-inspiration-workout-inspiration

MARDI 05/11/19

Warm up

Mobilité

3 rounds

40’’ actif/ 10’’ repos

KB Over head Walk right

KB Over head Walk left

KB Deadlift right

KB Deadlift left

Row facile/ moyen/ rapide

Skill :

3 tours

6-8 Single arm Dumbell Upright Row

6-8 Box step down avec un KB en gobelet (tenu devant soit avec deux mains) – descendre en 3sec.

60sec de repos entre les exercices

Metcon 20’ 5 rounds for time of:

400-m run 15 left-arm kettlebell snatches 15 right-arm kettlebell snatches

♀ 12 kg ♂ 16 kg

Cap time 18’

After 10’

2-3 Rounds

20 russian twist with wall ball

20 plank drive with wall ball

20 sit ups with wall ball

20’’ L-hang with wall ball (genoux fléchies)

Rest 1’