LOCKDOWN DAY #63
WARM-UP
a. Mobility / général warm-up 5’
b. For quality
10 – 8 – 6 – 4 – 2
Single leg cone touch
Push-ups
Air squat
After each set perform 5m crab walk
Single leg cone touch
Crab walk
STRENGTH
Death march 4 x 20 reps
@ tempo 2020 ( 2’’ pour descendre, 2’’ pour remonter)
https://youtu.be/r9IzVARbKCM
MET-CON
For time
21 – 15 – 9
Front squat
Strict dips
100 double unders
21- 15 – 9
Overhead squat
V-ups
Rx : 50/35kg
Scale :
Strict dips => Bench dips => Push-ups => Knees push-ups
Double unders => Single unders => Jumping jack
Overhead squat => Single arm split squat
V-ups => Tuck-ups
Front squat (barre, kb, db, sandbag…)
Strict dips ou bench dips ou push-ups
Overhead squat (barre, kb, db, sandbag, …)
V-ups ou Tuck-ups
Categories: Crossfit