LOCKDOWN DAY #40

WARM-UP
AMRAP 6’
30 Jump rope / Jumping jack
10 Scapular push-ups
20’’ Reverse plank
8 Cossack squat
8 Down-ups

Scapular push-ups

Reverse plank
Cossack squat
GYM STRENGTH
3 – 4 sets for quality
0’10’’ – 0’20’’ Single arm Front leaning rest / côté
8 – 12 Prone lift offs
8 – 10 Bench dips
8 – 10 Table row
Single arm front leaning rest
Prone lift offs
Bench dips
Table row
MET-CON
3’30’’ Max effort “Curtis P”
1’00’’ Rest
2’30’’ Max effort “Curtis P”
45’’ Rest
1’30’’ Max effort “Curtis P”
30’’ Rest
30’’ Max effort “Curtis P”

Rx : 60/40

Curtis P
Le mouvement peut se faire avec des KB, DB, sandbag, back pack, odd object, …
CORE
For quality
3 sets
30’’ Dead bug
15’’ Rest
30’’ Bird dog
15’’ Rest
Dead bug
Bird dog
Categories: Crossfit