WARM-UP
a. 3 rounds not for time
1:00 Row / bike
10 Jump air squat
6 Push-ups alternating toe touch
b. Squat flow 3:00 – 5:00
c. Met-con warm-up
12 – 9 – 6 – 3
Wall ball shots
1’30” – 1:15” – 1’00” – 45”
Row
MET-CON
“Quarter final CFGames – EVENT 3”
For time (15:00)
120 Wall ball shots @ 9/6kg
120 Calories Row
Scale :
Diminuer le volume et le reps si nécessaire
For time
75 Wall ball shots @9/6kg
75 Calories row
ACCESSORY
3 – 4 Sets for quality
30” – 60” Forearm plank
50 m Farmer’s walk @ aussi lourd que la forme le permet
Single leg deadlift / côté @ tempo 3030
Categories: Crossfit