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MERCOLEDI' 14/03/18


Warm Up Group

Dynamics & Mobility


GYM STRENGTH & BB STRENGTH

4Sets of:

A1- Weighted Chin Ups – 5 Reps

A2- Reverse snow angel – 8-10 Reps

A3- Back extension - 10-15 Reps


“Captain Crunch”

AMRAP 4:

3 rounds:

12 Deadlifts (40/25)

9 Hang Power Cleans (40/25)

6 Push Jerks (40/25)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (50/30)

9 Hang Power Cleans (50/30)

6 Push Jerks (50/30)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (60/35)

9 Hang Power Cleans (60/35)

6 Push Jerks (60/35)

Max Calorie Row in Time Remaining

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Crossfit Darsena © 2018 - DESIGNEDBYIGOR © IGOR GIOVANNI ANILE - 2019.

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