LOCKDOWN DAY 21

 

WARM-UP
400 m run

Then

15 Forward leg swings (/ côté)
15 Lateral leg swings (/côté)
30’’ Samson stretch (/côté)
1’00’’ Lunges + thoracic rotation

Then

3 sets
10 scap push-ups
10 Floor angels
5 squat tempo @ 4’’ pour descendre

Forward leg swings

https://www.youtube.com/watch?v=25ET51u9oAc

Lateral leg swings

https://www.youtube.com/watch?v=NTN3e6m7uLg

Samson stretch
https://www.youtube.com/watch?v=qvjGfchYvrw

Lunges + Thoracic rotation

https://www.youtube.com/watch?v=TfSPdYxztXQ

Scap push-ups

https://www.youtube.com/watch?v=5YHZnEsE9hA

Floor angels

https://www.youtube.com/watch?v=zM0OLleLJ70

MET-CON

AMRAP 30’

800 m Run

45 Back squat (max 45/30kg)

30 KB swing (max 24/16kg)

15 Strict pull-ups

 

“SYSTEME D”

AMRAP 30’

800 m Run

45 Odd object squat

30 Jug swing

15 Table row/ Bed sheet row

Odd object squat
https://youtu.be/YVn6iPElVBo?t=63

Jug swing

https://youtu.be/ixKkBSrjcQo?t=56

Table row / bed sheet row

https://www.youtube.com/watch?v=rloXYB8M3vU&t=59s

Categories: Crossfit