LOCKDOWN DAY 20
WARM-UP
3 rounds
45’’ Jump rope
45’’ Downward dog into samson stretch
https://www.youtube.com/watch?v=nkH6VA-zJmg
30’’ Body tighteners
30’’ No push-ups burpees
GYMNASTIC SKILL
a. Gymnastic swimming
3 x 1’20’’ (20’’ d’effort par position)
Rest 60’’ b/w sets
b. Pike Handstand around the box + Shoulder tapes
3 x 20’’ – 30’’ Pike Handstand around the box + 8 – 12 Shoulder tapes
Rest 60’’ b/w sets

(Scale : Les pieds au sol pour les deux mouvements)

c. Pike HSPU / Floor Pike HSPU / Push-ups / Couch push-ups
EMOM 6’
3 – 7 reps @ tempo 3’’ pour descedendre à chaque rep
Gymnastic swimming
Pike Handstand around the box
Shoulder tapes (feet on the box)
Pike HSPU
Floor Pike HSPU
MET-CON
For time (16’)
150 Burpees
Toutes les minutes 10 hollow rocks

Commencer le met-con avec les hollow rocks

Hollow rocks
Categories: Crossfit